Dan Broughton

You’ve all had the pleasure of experiencing a “tabata” WOD when we did it last month. As I told many of you, it was named after a Japanese man who studied anaerobic and aerobic training techniques that were high intensity… Read more »

AWESOME job this week everyone! I was super impressed with all the hard work you guys put in. Since we had several intense WODs this week, take today to rest and recoup. Rest is just as important as working out, to… Read more »

Today is the last day of Bring a Friend Week! Although this is the last “official” day, remember that you can always bring people to try it out and hopefully join. I’m sure you all have friends and/or family that… Read more »

  You all have probably heard me talk about regionals coming up in June. But for those of you haven’t heard, our CFW team qualified for The CrossFit Games Regionals on June 7th 8th and 9th in Landover, MD!! We’re… Read more »

Today marks the 2nd bring a friend day!! A few of you have brought friends already, but I expect more! Keep um comin 🙂 The track miiiight be done by class time tomorrow. If so, we’ll incorporate running into the… Read more »

Thank you to all of those who have brought friends so far this week! I hope they’ve all enjoyed it and are interested in coming back! If you haven’t brought any friends yet, you still have the chance on Thursday… Read more »

Today is the first ever KBC Bring a Friend Day!! Bring anyone you’d like and show um what you do to get fit. Once again, we’ll be doing team WODs all week so that you can walk your friends through… Read more »

I hope everyone had an awesome weekend and got to spend it with the people that mean the most to you! Tuesday, Thursday, and Saturday classes this week will all be Bring a Friend Days! You can bring anyone you… Read more »

Happy Mother’s Day everyone!! Sorry about the late post. I was having the hardest time with the internet connection where I was yesterday. Today we’re celebrating by WODding with our moms and/or children. I hope you all get to spend… Read more »

Bring a Friend Days are coming soon!!! I’ll be sending out an email with specifics, but the dates are going to be May 14th, 16th, and 18th. Both classes (11:30 & 7) will be open to your friends. You can… Read more »