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

Warm-up 2:00 bike, row, ski 3 Sets: 100 Foot Waiter Carry (50 feet/arm)10 Goblet Hold Good Mornings10 Goblet Squats:10 Bar hang Strength/skill Clean EMOM for 4 Minutes 2 @ 68% EMOM for 3 minutes 2 @ 73% EMOM for 4 Minutes 1 @ 78% WOD 10 Minute AMRAP: 10 Toes-to-bar12 DB Pull-throughs 50/3510 Box jumps...Read 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 @ 68% EMOM for 3 minutes 2 @ 73% EMOM for 4 Minutes 1 @ 78% WOD EMOM for 15 Minutes (5 sets:) Minute 1|3-5 D-ball over shoulderMinute 2|10 DB...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10-20 OH banded tricep extensions10 Sit-ups100 Meter jog100′ Pec walk Strength/skill 3 Sets, not for time Accumulate :15-:30 L-sit/L-hang10-12 DB Bench press10 Alternating pistols WOD 15 Minute AMRAP: 400 Meter run12 Deficit Push-ups24 Wall balls Hybrid Conditioning (10:30) 3 Rounds: 800 Meter run20 Wall balls10 BurpeesRest 1 minute...Read More

Warm-up 2 minute bike, row, ski then… 3 sets: 10 Banded good mornings5 Doble DB press @ 505015 Banded pull aparts Strength/Skill Shoulder Press 8@65%6@75%4@80%3@85%2@90%10@50% -Perform 5 single arm DB rows/arm between each set of press. WOD For time: 50 Cal row or ski75 Double-unders50 Deadlifts 135/9575 Double-unders50 Cal row or skiRead More