I hope everyone had a great weekend! Today I’m going to Ashland community pool (Ana Dawson’s request) to run a bootcamp class for the swim team moms so they can try it out. Whoever wants to come is welcome! We’ll… Read more »
Kinetic Bootcamp
Tabata Time!!
Thank you so much to everyone who came out to Flip Flop Day yesterday! We had a great turnout and had a lot of fun 🙂 There will be more new members coming soon! Awesome job to those of you… Read more »
Tropical Smoothie Flip Flop Day
Today’s the day.. Kinetic Bootcamp’s very first event!! I will have a set up in the courtyard right next to the Tropical Smoothie on Hoadly Road from 2-5pm tomorrow. WODs will be at 2:00, 3:00, and 4:00 pm. This will… Read more »
Friday Flip Flop Day!!
Remember, KBC Flip Flop Day at Tropical Smoothie is happening tomorrow! Free workout and a free smoothie.. who would pass that up?? I’m really looking forward to seeing how the event turns out. I hope a lot of you can… Read more »
Change to Flip Flop Day
The times for Friday (Flip Flop Day event) are now 2-5 pm. I’ll be doing the main workout at 3 pm, so if you can make it that would be great! I’ll change it on Facebook and send out an email… Read more »
Upcoming Events
Make sure you all check your emails for upcoming events!! If you didn’t receive an email, please let me know and I’ll make sure I have the right address for you. KBC Flip Flop Day at Tropical Smoothie (Hoadly Rd…. Read more »
Bootcamp Gettin Big
Lots of new bootcampers have joined lately! Keep spreading the word and bringing your friends whenever you can. Super proud of all of you and the progress everyone has made so far. Keep up the great work 🙂 Saturday, June… Read more »
Coach Sara!
For those of you who haven’t met Sara Wood yet, she will be your coach today for the 11:30 am class! She’s also a top coach here at CrossFit Woodbridge. My teammate, roommate, mentor, and above all one of my… Read more »
Rain Rain Go Away!!
It looks like this week is going to be a pretty wet one! We’ll keep the morning classes inside and we’ll try to hold the afternoon classes inside as well if we can find enough space. If not, we’ll be… Read more »
Ladders
5th place finish this weekend!! For our first year at Regionals, that’s not too shabby. Thanks to everyone for your support throughout the weekend! Today we’ll be doing a type of WOD we haven’t done yet.. a ladder! For these… Read more »
Today's WOD
Wednesday, April 24th
Deadlift- 6×3 at 70%, rest 60-90s
Strength – shortening the rest on the strength, try to keep it closer to the 60 seconds mark
AMRAP 8 25 DU/25 SU Max Unbroken Clean and Jerks 135/95 | 115/85 | 95/65
Workout – we will need good transitions here between our rope and barbell! The clean and jerks are unbroken and bar cannot rest on ground, so if you push for high sets to top the scoreboard, you’ll have to balance that with grip fatigue. Scaling should be something we can at least performs 5s on for the majority of the workout.
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