The Past couple weeks you may have noticed our Monday strength session has focused on the box squat – the vertical shin cousin of the back squat. We know many of you prefer the back squat, but there are several reasons we do a couple waves of box squats each year. Here are a few: Give the knees a break Ever get cranky knees squatting week after week? By working on box squats we can let the knees rest as we are focusing on loading the posterior chain. Don’t hesitate to ask your coach to let you substitute back squats with box squats if your knees aren’t happy. Quad Dominant? This variety of squat is an amazing fix for those who have a hard time finding their glutes and hamstrings while squatting. Squatting to a box forces us to send our hips back rather than straight down, allowing us to...Read more

Dungeness & Octopi Strength/Skill Box Squat 3-3-3-3-3-3 @22X1 WOD 10 Minute AMRAP: 3 Shoulder-to-Overhead 155/105 6 Toes-to-Bar 12 Air SquatsRead more

WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: 120 Calorie Row 60 Burpees Over the Rower 80 KBS 53/35Read more

Strength/Skill Dungeness Complete 5 Sets: Hang Power Snatch from Above the Knee x 3 Reps Octopi Complete 5 Sets: Hang Snatch from Above the Knee x 3 Reps @ 65% WOD Dungeness 12 Minute AMRAP 5 Strict Pull-Ups 5 Deadlifts 225/155 10 Hand Release Push-Ups Octopi 12 Minute AMRAP 3 Weighted Strict Pull-Ups 25/15 5 Deadlifts 275/190 10 Defecit Push-Ups 45/35 lb. PlatesRead more

Sergent Donna Main from our 9:30 class was awarded the Best of South Kitsap’s officer of the year award at Tuesday’s city council meeting. She was recognized for the amazing work she does for the city of Port Orchard and our community. We appreciate everyone form the gym who showed up in support! Be sure to congratulate Donna next time you see her!Read more