Warm-Up 3 Sets: 100 Meter Jog5 Bottoms-up KB Press10 Mountain Climbers20 Banded Pull-aparts Strength/Skill Shoulder Press 5@65%4@70%3@75%1@85%1@90%1@95-100+%1@100+% WOD 10 Minute AMRAP: 5 Burpees100 Meter Run5 Strict HSPU or 5 Push Press 115/75100 Meter RunRead more

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 4@80%3@85%2@90%1@95% WOD “Jackie” Complete the following for time: 1,000 meter Row50 Thrusters (45/35 lb bar)30 Pull-Ups Compare to: 2/14/2022Read more

Holiday Weekend Schedule: Saturday – 8:30 & 9:30 AMSunday – ClosedMonday – ClosedTuesday – No 5 or 6 AM WOD “DT” Complete 5 rounds for time: 12 Deadlifts 155/1059 Hang Power Cleans 155/1056 Push-Jerks 155/105 Compare to: 7/3/2019 In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.Read more

Holiday Weekend Schedule: Saturday – 8:30 & 9:30 AMSunday – ClosedMonday – ClosedTuesday – No 5 or 6 AM Warm-Up 3 Sets: 100 Meter Jog10 PVC Pass Through10 Goblet Squats10 Ring Rows Strength/Skill Snatch Complete 5 Sets: Mid Thigh + Ground @ 70% of snatch 1RM WOD Complete the following for time: 50 Wall Balls 20/1440 Burpees30 Hang Power Snatches 95/65Read more

If you have a minute, please vote for us in this year’s Best of South Kitsap! We’re in both the best fitness center, and best trainer categories. VOTE HERE Warm-Up 3 Sets: 5 Row or Ski10 Sit-Ups10 Mountain Climbers Strength/Skill Clean Complete 5 Sets: Mid Thigh + Below knee + Ground @ 70% of clean 1RM WOD Complete the Following For Time: 10 Toes-to-Bar3 Man Makers 50/358 Toes-to-Bar2 Man Makers6 Toes-to-Bar1 Man Maker8 Toes-to-Bar2 Man Makers10 Toes-to-Bar3 Man MakersRead more