As promised, I will be posting a Christmas Eve WOD since tuesday bootcamp is cancelled. Be on the look out for that tomorrow and keep up with your fitness even during the holidays! Enjoy and be safe! 23 December 2013… Read more »
Kinetic Bootcamp
Holiday Week Changes
The holiday week changes have been confirmed. We will have Monday morning class, but NOT Monday evening. NO CLASS on Tuesday. Thursday and Saturday will remain the same. Thank you guys for your patience and have a great weekend! 21… Read more »
Holiday schedule posted saturday
Bootcampers, I’ll have the schedule for next week solidified by Saturday’s post, so be on the look out for that. Thanks for the patience! 19 December 2013 Row 500 m 3 minutes plank Row 400 2 minutes side plank (1… Read more »
Holiday schedule
Bootcampers, I (Wendy) am going to be out of town the 23rd-26th. Coach Lauren is going to be in town, but I need to make sure she’s available (because of her Crossfit coaching, as well) to cover the bootcamp classes… Read more »
Last minute holiday party sign up
Bootcampers! I really hope to see some of you at the holiday party this weekend. It’s Saturday at 7pm, at the gym. It’s going to be a great time! If any of you are still interested, let me know and I’ll… Read more »
VA Runner
Bootcampers, As you guys know, we had a few guests from VA Runner a couple Saturdays ago. It was a lot of fun, and we are going to continue to do this type of community workout with them. The next… Read more »
DOMS
DOMS: Delayed onset muscle soreness. Sounds like something new, but it’s not. We’ve all experienced it. DOMS is the normal muscle soreness you feel the day or two after a tough workout. What is it, though? Working your muscles past the… Read more »
Partner tuesday!
Today we’re experimenting and learning about a new way to use med balls. Med balls are so versatile and I suggest you all think about purchasing one for yourself for home workouts. You can do so much with them, whether… Read more »
Holiday party
CFW is hosting their annual holiday party on the evening of December 21st, from 7-11pm. Of course, bootcampers are welcome and encouraged to attend! It will be a great time. Please sign up on the sheet hanging on the display… Read more »
Task versus time
There are two different ways to program workouts: time priority based workouts, and task priority based workouts. A task priority workout is done for time, or as fast as you can. For instance, doing a certain amount of rounds or… Read more »
Today's WOD
Friday, May 3rd
E2MOM 10 5 Weighted Pull Ups Immediately into E2MOM 10 5 Weighted Ring Dips
Strength – if scaling we want to find a scale that will produce a challenging set of 5 for each of the 10 sets (5 sets of dips, 5 sets of pull ups)
For Time (10 min cap) 21/15/9 Overhead Squats 95/65 | 75/55 | 45/35 Bar Facing Burpees
Workout – short and sweet burner, lets try and go big on the barbell and consistent on the burpees.
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