Above is Sara Shafer doing a Crossfit wod!! As most of you know, she upgraded to crossfit just recently. She’s doing GREAT!!! If you see her, make sure to congratulate her on the progress! Keep up the good work Sara…. Read more »
Dan Broughton
Monday Funday
40 step ups w/ KB 5 push ups 5 star jumps 30 step ups w/ KB 5 push ups 5 star jumps 20 step ups w/ KB 5 push ups 5 star jumps 10 step ups w/ KB 5 push ups 5 star… Read more »
Keep an Eye Out!
Hey guys! A family came in today searching for a lost dog. He is a black corgi mix with scarring on his face. He is also not neutered. If you see a dog that resembles this description wandering around please… Read more »
Importance of a Strong Core
So what IS the point of having a strong core? Why should I worry about whether or not my abdominal muscles are developed? Your abs are responsible for absolutely everything you do. The stronger the core, the more stable the torso… Read more »
Weekend Updates
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 »
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
Today's WOD
Monday, May 20th
Deadlift- 1×5 at 82-85%, then 2×5 at at 90% of that number.
Strength – This should be a challenging set of 5 that will make us fight to finish. After our first set, we’ll drop 10% of whats on our bar for our second two sets of 5.
AMRAP 12 15/12 Cal Row 9 TTB | K2E | Leg Raise 6 Burpee Box Jumps 24″/20″ | Burpee step Ups | Burpees
Workout – low intensity triplet that we should move quickly through in order to get a good amount of rounds in.
Posted in Workout of the Day
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