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: 5 Single arm ring rows/side10 Alternating box step downs:15 HS hold5 Bottoms up KB press/side Strength/skill 4 Sets, not for time: 100 Meter single KB front rack carry5 Strict HSPU/L-seated DB press10 Single arm DB row/arm -Switch arms at turn around during carry. WOD 12 Minute AMRAP: 15 Russian KBS 70/5310 Alternating pistols10 Push-up DB pull through 50/35 Hybrid Conditioning (10:30) 15 Minute AMRAP: 250 Meter row5 Push-up DB pull through10 Box step-overs10 Calorie bike rest 2...Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded OH tricep extensions10 DB floor press:10 Tuck hold:15 Bar hang Strength/Skill 5 Sets: 3 Bench press5-10 Strict supine pull-ups WOD 15 Minute AMRAP: 10 Push press 95/6520 Sit-ups40 Double-undersRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Halo squats:15 Palloff hold/side10 Sampson lunges Strength/Skill Front squat 15 Minutes to build to a heavy single or work on technique WOD Two Rounds for time: 800 Meter run50 Air squats25 Alternating DB snatch 50/35Read more

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