So I’m still working on this programming thing.. I know some of the WODs haven’t been as tough as some would like, but this is my first time having to program for a class, so bear with me! I’m still… Read more »
Dan Broughton
Florida Bound
As you all know from the email I sent out, I will be in Florida for the week so some of the other coaches will be covering classes this week. Today you will have Dan in the morning and… Read more »
KBC Event #2!!
Another big day for KBC!! Our event series at Max Muscle begins tomorrow at 9:00 am at the Hoadly Road location. Hopefully we get an even greater turnout at this one after last weekend at Tropical Smoothie! I’m… Read more »
Weekend Reminders
Make sure you all check your emails for the upcoming events! The closest one is this Saturday. We will be hosting an event at Max Muscle on Hoadly Road to get the KBC name out there. The more of you… Read more »
Max Muscle
This Saturday (6/29) we have another event! So if you couldn’t make it out to Tropical Smoothie last Friday, you have a chance to make up for it! I’ll be setting up on the grass area to the right of… Read more »
Join Us at Ashland Pool!!
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 »
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 »
Today's WOD
Wednesday, November 13th
Strict Chin Ups – 10/8/6/4/2
For those wo have strict chin ups but may not have a set of 10 in them, perform a few small clusters with minimal rest until you hit 10, then take a long rest (90s+) before doing the same with 8, and so on. For those scaling, find a bande solution that you really have to fight for 10 reps, then maintain as the reps drop.
For Time: 16 min cap 25-20-15-10-5 Med Ball Cleans 20/14 | 14/10 | 10/6 50-40-30-20-10 Ab mat sit ups
Workout – using the med ball cleans to flush out our legs after yesterday’s squats and thrusters. Lets try to complete sets of 10 at a minimum across the board for the cleans.
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