Please vote for us in this year’s Best of South Kitsap best fitness center. Vote HERE Warm-Up 2:00 bike, row, ski 3 Sets: 10 DB floor press:15 HS or plank hold10 Ring rows Strength/Skill 4 sets, not for time: :15 -:30 L-sit/L-hang hold10-15 Dips100 Meter suitcase carry WOD 3 Rounds for time: 15 DB Hang power cleans 50/3520 Walking lunges Compare to: 6/19/2025Read more

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk20 Plank shoulder taps5 Bottoms up KB press/arm Strength/skill Front Squat 3-3-3-3-3 @22X2 WOD 12 Minute AMRAP: 15 Calorie row or ski3 Toes-to-bar3 Push press 95/6515 Calorie row or ski6 Toes-to-bar6 Push press 95/6515 Calorie row or ski9 Toes-to-bar9 Push press 95/65 Keep adding 3 reps to T2B, Push press until time expiresRead more

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) For time: 800 Meter run 30-20-10 Sit-upsWalking lunges 800 Meter run 200 Meter farmer carry 800 Meter runRead 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 Balls 20/1418 Double-unders Hybrid Conditioning (10:30) For time: 80 Calorie bike50 Wall balls60 Calorie row50′ Burpee broad jump40 Calorie ski50 Sit-ups 30 Miniute time capRead more