Warm-Up Tabatta Row WOD Complete the Following for Time 500 Meter Row24 Alternating DB Hang Clean to Push Jerks 50/3524 Burpees Over the Rower500 Meter Row12 Alternating DB Hang Clean to Push Jerk12 Burpees Over the Rower500 Meter Row8 Alternating DB Hang Clean to Push Jerk8 Burpees Over the RowerRead more

Warm-Up 3 Sets: 10 Air Squats10 Sit-Ups10 Reverse Lunges Strength/Skill Complete 5 Sets: Back Squat x 6 Reps @22X1Single-Arm DB Rows x 6 Reps, each arm WOD Complete the Following for Time: 400 Meter Farmer Carry 70/53 Compare to: 2/20/2020Read more

Warm-Up 3 Sets: 20 Mountain Climbers:15 Bar Hang20 Banded Pull-aparts WOD Octopi Complete the Following for Time: 5 Rounds: 5/3 Strict Supine Pull-Ups5/3 Strict HSPU20 Sit-Ups Then, Hill Run Dungeness Complete the Following for Time: 5 Rounds: 5/3 Strict Supine Pull-Ups7 DB Strict Shoulder Press 45/3020 Sit-Ups Then, Hill RunRead more

Please take a minute to vote for us in this year’s Best of South Kitsap for best Fitness Center and best Trainer. You can vote here: Best of South Kitsap Voting Warm-Up 250 Meter Row Then… 3 Sets: 5 High Hang Power Clean w/bar5 Front Squats5 Strict Shoulder Press Strength/Skill Dungeness Complete 4 Sets: 2 Power Cleans + 6 Front Squats @ 65% of Clean 1RM Octopi Complete 4 Sets: 2 Cleans + 4 Front Squats @ 65% of Clean 1RM WOD Complete the Following for Time: 15-12-9-6-3 Hang Power Clean 95/65Thruster 95/65 Compare to: 12/16/2019Read more

Warm-Up 3 Sets: 125 Meter Row3 Inchworms10 Sit-Ups WOD Every 5 minutes, for 30 minutes (6 sets): 500 Meter Row6 Man Makers 50/355 Deadlifts 275/190Read more