Warm-Up 2 Minute Bike or Row 3 Sets: 10 Halo squats10 Reverse lunges3 Inchworms Strength/Skill 4 Sets: DB bench press x 12Barbell row x 8Alternating pistols x 10 WOD 15 Minute AMRAP: 3-6-9-12, etc. V-upsFront squat 115/75Calorie ski or row – Continue adding 3 reps to each movement until time expires.Read More

Take a minute to nominate us in this year’s Best of South Kitsap HERE Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 Sampson lunges5 Bottoms up KB press/arm20 Banded pull-aparts Strength/Skill Push press 5-5-5-5 @75% WOD 4 sets for max reps: :30 Burpees over the bar:30 Rest:30 Hang power snatch 95/65:30 Rest:30...Read More

Warm-up 2:00 Bike, row, ski 3 sets: 10 Halo monster walks20 Mountain climbers10 Goblet squats Strength/Skill Back squat 3-3-3-3 @ 85% WOD Conditioning challenge:20:00 to establish max meters on a machine of your choice. -You’ll see several interval workouts throughout the month to build stamina and practice pacing. We’ll be retesting this workout at the...Read More

Holiday schedule Saturday – Murph 8:30, 10:00 amSunday – ClosedMonday – Closed WOD Murph For time: 1-mile run100 pull-ups200 push-ups300 air squats1-mile run -Partition the pull-ups, push-ups, and squats as needed.-If you’ve got a 14/20-lb vest or body armor, wear it.Read More

Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 Sampson lunges10 KB deadlifts Strength/Skill 5 Sets: Power clean x 2 reps WOD For time: 2,000 meter rowRead More

Warm-Up 2 Minute Bike or Row 3 Sets: 100 Meter jog:15 Front ring support hold10 Pineapple pickers:15 HS or plank hold Strength/Skill 4 Sets: Strict HSPU or Seated Press x 5Supine barbell row x 10Ring push-ups x 10 WOD For time: 400 Meter run40 Deadlifts 135/9530 Toes-to-bar20 Front squats 135/95Read More

Murph Saturday – 8:30 & 10:00 am Closed Sunday & Monday Warm-Up 2 Minute Bike or Row 3 Sets: 10 PVC pass through lunges:15 Squat hold10 Pineapple pickers:15 Bar hang Strength/Skill EMOM for 24 Minutes Station 1 High hang snatch x 3 reps 95/65Station 2 Farmer carry x 100 meters 53/35Station 3 Bike x :30...Read More

Take a minute to nominate us in this year’s Best of South Kitsap HERE Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 Sampson lunges5 Bottoms up KB press/arm20 Banded pull-aparts Strength/Skill Push press 5-5-5-5-5 @70% WOD 3 sets for max reps: 1:00 Burpee box step-overs 24/20:30 Rest1:00 KBS 53/35:30 Rest1:00 Strict pull-ups:30...Read More

Murph this Saturday 8:30 & 10:00 am Warm-up 2:00 Bike, row, ski 3 sets: 10 Halo monster walks5 Single arm DB deadlifts/arm20 Single-unders Strength/Skill Back squat 4-4-4-4 @ 80% WOD For time: 100 Double-unders50 Alternating Db snatches 50/35100 Double-undersRead More

WOD Teams of two, one person working at a time: 40 Partner medicine ball sit-ups 20/14200 Meter run50 Thrusters 95/65400 Meter run50 Hang power cleans 95/65800 Meter run40 Partner medicine ball sit-upsRead More