Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms20 Plank shoulder taps10 Single Arm Banded Lat Pulldowns(each arm) Strength/skill Snatch EMOM for 4 Minutes 2 @ 73% EMOM for 3 minutes 1 @ 77% EMOM for 3 Minutes 1 @ 83% WOD 3 Sets for max reps: :30 Ski, calories:30 Rest:30 Power snatches 75/55:30 Rest:30...Read More

Warm-Up 2:00 bike, row, ski 3 Sets: :30 Jump rope10 Sampson lunges5 Bottoms up KB press20 Banded pull-aparts Strength/Skill Push press 5-5-5-5-5 70% WOD 17 Minute AMRAP: 400 meter run20 KBS 53/3530 Double-unders20 Sit-ups Hybrid Conditioning 2 Rounds for time: 1,500 Meter row40 Sit-ups800 Meter run40 KBSRead More

Please vote for us in this year’s Best of South Kitsap best fitness center. Vote HERE Warm-Up 2:00 bike, row, ski 3 Sets: 10 DB floor press:15 HS or plank hold10 Ring rows Strength/Skill 4 sets, not for time: :15 -:30 L-sit/L-hang hold10-15 Dips100 Meter suitcase carry WOD 3 Rounds for time: 15 DB Hang...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk20 Plank shoulder taps5 Bottoms up KB press/arm Strength/skill Front Squat 3-3-3-3-3 @22X2 WOD 12 Minute AMRAP: 15 Calorie row or ski3 Toes-to-bar3 Push press 95/6515 Calorie row or ski6 Toes-to-bar6 Push press 95/6515 Calorie row or ski9 Toes-to-bar9 Push press 95/65 Keep adding 3...Read More

WOD Teams of two, complete for time: 60 Calorie bike100 Meter farmer carry (partners alternate after each carry until the bike is completed) Then, one person working at a time… 50 DB front squats75 DB deadlifts75 DB push press50 DB reverse lungesRead More

Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms20 Plank shoulder taps10 Single Arm Banded Lat Pulldowns(each arm) Strength/skill Snatch EMOM for 4 Minutes 2 @ 70% EMOM for 3 minutes 1 @ 75% EMOM for 3 Minutes 1 @ 80% WOD 3 Rounds for time: 15 Push press 95/65400 Meter run Hybrid Conditioning (5:30)...Read More

Please vote for us in this year’s Best of South Kitsap for best fitness center. Vote HERE Warm-Up 2:00 bike, row, ski 3 Sets: 10 Goblet squats:15 Goblet squat hold50′ Halo monster walks100 Meter jog Strength/Skill Back squat 12 minutes to build to a heavy single WOD 18 Minute AMRAP: 5 KBS 70/537 Burpees9 Wall...Read More

Holiday schedule: 7/3 – no 6:30 7/4 – Closed Warm-Up 2:00 bike, row, ski 3 Sets: 3 Inchwroms20 Plank Position Shoulder Taps10 Single Arm Banded Lat Pulldowns (each arm) Strength/Skill Shoulder Press 5@65%4@70%3@75%1@85%1@90%1@95-100+%1@100+% WOD For time: 1,000 Meter row20 Hang power cleans 135/9530 Pull-upsRead More

Warm-up 2 minute bike, row, ski then… 3 sets: 50 Foot Monster Walk (left, right)10 Halo Squats10 Ring rows10 Pineapple pickers Strength/Skill Front Squat 5-5-5-5-5 @ 22X2 WOD Every 3 minutes for 12 minutes, complete: 10 Single Dumbbell Box Step Overs 20″15 V-Ups20 Alternating Dumbbell Snatches Score = slowest setScale to make sure you’re getting...Read More

WOD Teams of two, 20 minute AMRAP: 200 Meter Run:30 Handstand or plank hold6 Front squats9 Burpees -One partner completes the run while the other completes as many reps of the other three movements as possible. Switch after each run and pick up where the other left off.Read More