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

Warm-Up 3 Sets: 10 Air Squats3 Inchworms10 PVC Pass Throughs20 Banded Pull-aparts Strength/Skill 3 Sets: 2 High Hang Snatch + 2 Snatch Above Knee WOD 12 Minute AMRAP: 5 Power Snatch 135/9510 Alternating Pistols (Scale with reverse goblet lunge)12 BurpeesRead more

Warm-Up 3 Sets: 10 Air Squats3 Inchworms:15 Stationary Running High Knees WOD Complete the Following for Time: 50 Wall Balls 20/1430 BurpeesHill RunRead more