Warm-Up Tabatta Row WOD Complete the Following for Time 500 Meter Row24 Alternating DB Hang Clean to Push Jerks 50/3524 Burpees Over the Rower500 Meter Row12 Alternating DB Hang Clean to Push Jerk12 Burpees Over the Rower500 Meter Row8 Alternating DB Hang Clean to Push Jerk8 Burpees Over the RowerRead More

Warm-Up 3 Sets: 10 Air Squats10 Sit-Ups10 Reverse Lunges Strength/Skill Complete 5 Sets: Back Squat x 6 Reps @22X1Single-Arm DB Rows x 6 Reps, each arm WOD Complete the Following for Time: 400 Meter Farmer Carry 70/53 Compare to: 2/20/2020Read More

Warm-Up 3 Sets: 20 Mountain Climbers:15 Bar Hang20 Banded Pull-aparts WOD Octopi Complete the Following for Time: 5 Rounds: 5/3 Strict Supine Pull-Ups5/3 Strict HSPU20 Sit-Ups Then, Hill Run Dungeness Complete the Following for Time: 5 Rounds: 5/3 Strict Supine Pull-Ups7 DB Strict Shoulder Press 45/3020 Sit-Ups Then, Hill RunRead More

Please take a minute to vote for us in this year’s Best of South Kitsap for best Fitness Center and best Trainer. You can vote here: Best of South Kitsap Voting Warm-Up 250 Meter Row Then… 3 Sets: 5 High Hang Power Clean w/bar5 Front Squats5 Strict Shoulder Press Strength/Skill Dungeness Complete 4 Sets: 2...Read More

Warm-Up 3 Sets: 125 Meter Row3 Inchworms10 Sit-Ups WOD Every 5 minutes, for 30 minutes (6 sets): 500 Meter Row6 Man Makers 50/355 Deadlifts 275/190Read More

Warm-Up 3 Sets: 10 Air Squats3 Inchworms10 PVC Pass Throughs20 Banded Pull-aparts Strength/Skill 3 Sets: 2 High Hang Snatch + 2 Snatch Above Knee WOD 12 Minute AMRAP: 5 Power Snatch 135/9510 Alternating Pistols (Scale with reverse goblet lunge)12 BurpeesRead More

Warm-Up 3 Sets: 10 Air Squats3 Inchworms:15 Stationary Running High Knees WOD Complete the Following for Time: 50 Wall Balls 20/1430 BurpeesHill RunRead More

Warm-Up 3 Sets: :15 Hollow Hold:15 Bar Hang10 Knee Hug to Lunge WOD 18 Minute AMRAP: 5 Toe-to-Bar10 Reverse Goblet Lunges 53/3515 KBS 53/35Read More

Warm-Up 3 Sets: 10 Air Squats10 Sit-Ups10 Reverse Lunges Strength/Skill Box Squat 3-3-3-3-3 @ 22X1 Learn more about box squats and why we do them WOD Complete the Following for Time: Row 2,000 MetersRead More

Warm-Up 3 Sets: 20 Mountain climbers5 Reverse Snow Angels19 Knee Hug to Lunge WOD EMOM for 24 Minutes (6 Sets): Minute 1 – Supine Barbell Row x 8 Reps @20X1Minute 2 – L-Seated DB Press or Seated DB Press x 5 RepsMinute 3 – Deficit Push-Ups or Push-Ups x 10-15 RepsMinute 4 – Superman Hold...Read More