Warm-Up 3 Sets: 100 Meter Jog5 Yogi Push-Ups5 Bottom-up KB Press Strength/Skill 5 Sets, Not For Time: Strict HSPU x 5-7 Reps (scale with seated barbell press x 5)Alternating Pistols x 12 Reps (scale with goblet reverse lunges)Banded Tricep Pull-Down x 20 Reps WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups __________________________________________________________________ Sweat class Warm up 3X:30 jog/ row10 pineapple pickers3 inchworms WOD 3 rounds not for time 8 dips8 DB row each arm8 DB squats Then, 10 min. AMRAP 8 push ups10 sit ups12 walking lungesRead more

Please take a minute to vote for us as best fitness center & trainer in this year’s Best of South Kitsap: https://vote.kitsapdailynews.com/health-and-fitnessRead more

Please take a minute to vote for us as best fitness center & trainer in this year’s Best of South Kitsap: https://vote.kitsapdailynews.com/health-and-fitness Warm up 3 Sets 10 Jumping Jacks10 Mountain Climbers6 Dynamic Pigeons WOD Every 4 Minutes for 20 Minutes (5 Sets): 30 Double-Unders10 Alternating DB Snatches O = 70/50 D = 50/3510 Burpees Score = Slowest SetRead more

Due to temperatures reaching as high as 109 Monday, classes after the 11:30 class are canceled. We’re sorry for the inconvenience! Warm-Up 3 Sets: 250 Meter Row3 Inchworms20 Jumping Jacks Strength/Skill Complete 5 Sets: Clean x 2 Reps @85% Then, 5 Sets: Strict Shoulder Press x 5 Reps – Weight by feel Then, 5 Sets: Supine Barbell Row x 6 RepsTuck-ups or V-ups x 12 Reps ________________________________________________________________ Sweat class Warm up 3 Sets 10 jumping jacks10 banded pull aparts:15 plank WOD 5 rounds not for time: 10 DB bench press10 Lunges10 sit-ups10 ring rows/ pull-upsRead more

Warm-Up 3 Sets: 5 Calorie Row5 Power Jumps6 Dynamic Scorpions WOD Complete 5 Rounds for Max Reps: :30 Row for Calories:30 Rest:30 DB Hang Power Cleans 50/35 Each Arm:30 Rest:30 Deficit Push-Ups or Push-Ups 50/35 DB’s:30 RestRead more