Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms10 Goblet squats10 KB Romanian deadlifts:15 Jump rope WOD Teams of two, alternate full rounds for 20 minutes: 3 Power cleans 155/10515 Air squats30 Double-undersRead more

Warm-up 2:00 bike, row, ski 2 Sets: 10 OH banded tricep ext10 Walking lunges10 Ring rows WOD 4 Rounds for time: 20 Calorie row/ski5 Push jerks 155/105 – from rack10 Box jumps/step-ups 13 Minute time cap Accessory 3 sets: 5-10 Strict pull-ups @ 20X110 DB lateral raise @ 30X0 Followed by… 3 sets: 15 Incline DB prone row10 V-ups or tuck-upsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms10 Goblet squats10 PVC pass through:15 Bar hang Strength/Skill Power snatch 5-5-5-5-5 WOD 10 Minute AMRAP: 5 Back squats 185/12510 Deficit push-ups 45/35 lb plates Hybrid Conditioning 5:30 25 Minute AMRAP: 40 Calorie bike400 Meter run100 Meter farmer carry40 Wall balls 14/10500 Meter rowRead more

Join the community on Saturday, May 16th from 9:00 AM –1:00 PM as we come together to plant, clean, paint, and connect in downtown Port Orchard. A few of us from the gym will be helping out at Etta Turner park (gazebo and bridge next to the gym) after the 8:30 class. Damn Fine Pizza will be hosting a pizza party for all the workers afterwards. Warm-up 2:00 bike, row, ski 2 Sets: 100 Meter jog8 Bulgarian split squats/side:15 HS hold5 Bottoms up KB press/side Strength/skill 4 Sets, not for time: 100 Meter double KB front rack carry5 Strict HSPU/L-seated DB press10 Alternating pistols WOD 1,500 Meter row/ski30 Hang power cleans 115/751,000 Meter row/ski30 Hang power cleans500 Meter row/ski Hybrid Conditioning (10:30) 30 Minute AMRAP: Ski 500100′ Sled pushRun 400Row 500100 Meter farmer carryRun 400Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded OH tricep extensions10 DB floor press10 Double DB rows10 Pineapple pickers Strength/Skill 5 Sets: 5 Bench press5 Wide grip barbell row WOD For time: 400 Meter suitcase carry 70/53 Then, 5 rounds 10 KBS 70/5310 BurpeesRead more