Bootcampers, We have an all day gym event this Saturday for our competition league so we will not be having class that day. If you were planning on coming on Saturday to class, feel free to come in an extra… Read more »
Dan Broughton
Break out the cold gear
Looks like it’s starting to get a bit chilly in the mornings already, which means it won’t be long before it starts getting cold later in the day too! Make sure you have plenty of cold weather workout gear.. we… Read more »
Saturday Class/Community Events
Remember the Stonebridge Fall Festival is this Saturday! We will be there to represent CFW and KBC all day. We’ll be doing workouts throughout the day, so wear your workout clothes! Because this is an all day event, regular classes… Read more »
Movin on up
Great job on the pull ups yesterday everyone! Got a lot of good feedback, so we’ll keep incorporating them 🙂 Also, yesterday was Sara Shafer’s very first day of CrossFit! Kick starting her CrossFit lifestyle with the “CrossFit for Hope”… Read more »
Fall Festival!
First of all, shout out to Julie and Alysha for joining in on the Breakthrough Challenge! I can’t wait to see how much you both improve over these 6 weeks. Secondly, on Saturday, September 14th, we’ll be attending The Fall… Read more »
Last Chance!!
Today is your last opportunity to join in on the Breakthrough Challenge! Be at the gym at 11 am to get it done! Saturday, September 7th, 2013 20 15 10 10 15 20 goblet squat KBS KB SDHP
Abs for Days
The breakthrough challenge starts THIS WEEKEND! See above for deadlines for your pre-assessment. Get it done people! 2 min plank rest 45 sec 90 sec plank rest 45 sec 60 sec plank then… 3 Rounds 25 flutter kicks (2 count) 20 leg raises… Read more »
Last Chance to Sign Up!!
BREAKTHROUGH CHALLENGE You only have 5 more days to sign up!! YOU MUST COME IN THIS WEEK TO GET YOUR FITNESS SCORES. YOU HAVE 3 OPPORTUNITIES. DON’T WAIT UNTIL THE LAST MINUTE!! Tues, Sept 3 @11AM / Thurs, Sept 5… Read more »
Happy Labor Day!
Thanks again to everyone who came out on Saturday! Solid turnout. Next one will be the end of September. I hope everyone had a great weekend and hopefully has the day off today! Remember, no afternoon class today.. only 11:30…. Read more »
Holiday Weekend Events/Reminders
If you’re free Saturday morning, come join us at Max Muscle!! We have another free community workout happening at 9 am and hoping for an even bigger crowd than last time. Bring your friends, kids, parents, whoever! It’ll be relatively… Read more »
Today's WOD
Wednesday, September 27th
Tempo Bench Press – 5×3 at 33X1, rest 90s at 65-75%
Bench – today we’ll have a 3 second negative and a 3 second pause on our chest, so lets try not to lose tension during the pause.
AMRAP 12 10 Hang Power Cleans 115/85 | 95/65 | 75/55 100m run 10 Box Jumps 24″/20″ | 20″/16″ | Step Ups 100m run
Workout – we should be able to stay unbroken for the majority of this workout, so use the short run as a breather and then push the pace on the bar/box.
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