Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms10 Goblet squats10 PVC pass through:15 Bar hang Strength/Skill Power snatch 3-3-3-3-3 weight by feel WOD 5 Rounds for time: 3 Back squats 225/1559 Burpees12 Calorie row/ski Hybrid Conditioning 5:30 30 minute AMRAP: 400 Meter Run or 500 Meter Row40 Air Squats200 Foot Farmer Carry400 Meter Run or 500 Meter Row40 Bodyweight Walking Lunges100 Foot Plate Overhead Carry400 Meter Run or 500 Meter Row40 KB deadlifts50 Foot Burpee Broad JumpRead 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: 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