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

Dungeness & Octopi Strength/Skill Front Squat 4-4-4-4-4 @ 23X1 – Weight by Feel WOD Complete the Following for Time: 200 Meter Farmers Carry 70/53 500 Meter Row 40 Wall Balls 20/14 400 Meter Run 20 Burpee Box Jumps or Step-Ups 24/20 15 Minute Time CapRead more

Strength/Skill Push Jerk 5-5-5-5 @ 60-65% of PJ WOD Dungeness EMOM for 18 Minutes Minute 1 – Power Cleans x 5 Reps 60-65% Minute 2 – C2B Pull-Ups x 5 Reps Octopi EMOM for 18 Minutes Minute 1 – Power Cleans x 5 Reps 60-65% Minute 2 – Muscle-Ups x 1-3 Reps (Bar or Rings)Read more

Strength/Skill Dungeness 3 Sets, Not for Time: Double Front Rack Kettle Bell Carry x 100 Meters High Box Jumps x 3 Reps, Step Down Rope Pulls From Ground x 3 Reps Unsupported Seated Strict Shoulder Press x 5 Reps @20X2 Octopi 3 Sets, Not for Time: Double Front Rack Kettle Bell Carry x 100 Meters High Box Jumps x 3 Reps, Step Down Rope Climbs x 2-3 Reps Strict HSPU x 5-10 Reps @20X2 WOD Complete the Following for Time: 50 Double-Unders 30 KBS D = 53/35 O = 70/53 30 Reverse KB Goblet Lunges 30 KBS 50 Double-Unders 13 Minute Time CapRead more