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 »
Dan Broughton
BAFD #2!
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 »
Spread the Love
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 »
BAFD #1!!
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 »
Bring a Friend WEEK!!
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 »
Momma’s Day!!!
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
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 »
Mother’s Day (Sunday)
In honor of Mother’s Day this Sunday, we’ll be moving bootcamp from Saturday to Sunday again. We’re having a Mother’s Day WOD in the gym that day so I figure we might as well join in on the holiday spirit…. Read more »
Rest Day
Happy Wednesday everyone! The past few days have been tough as far as workouts, so take advantage of the days we don’t have classes and relax. Rest is very important when you are exercising regularly. You’ve all been working… Read more »
Every Minute on the Minute
Everyone did great in the WOD yesterday! Make sure you all write those times down so we can re-test it later on. I guarantee everyone will improve if you stay on top of your diet and fitness. You’ll notice that part of… 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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