Programming note: For the next five weeks, Thursdays will be active recovery days due to the CrossFit Open. We will focus on gymnastics skills, light work, and mobility. We don’t know what workout CrossFit HQ will have us complete on Friday, so don’t overdue any movements. If you forgot to sign-up for the intramural and would still like to participate, let us know and we’ll add you to a team! Strength/Skill 15 Minutes to work on gymnastics skills of your choice. This time may also be spent working on mobility. WOD Row or Bike for 10-20 minutes at a conversational pace. This should be a pace which will make you sweat, but won’t leave you feeling exhausted after. Thursday night we kick-off the 2018 Open season! Our Live 18.1 announcement will be featuring a head-to-head match-up between two South Kitsap Firefighters, who will be completing the workout in bunker gear as...Read more

Still want to sign-up for the Intramural? There’s still time! Write your name on the board to be placed on a team. WOD Dungeness & Octopi Complete a 20 minute AMRAP: 3 Power Snatch 135/95 15 Double-unders 10/8 Push-ups 15 Straight Leg Sit-upsRead more

Thursday night we kick-off the 2018 Open season! Our Live 18.1 announcement will be featuring a head-to-head match-up between two South Kitsap Firefighters, who will be completing the workout in bunker gear as a fundraising effort for The Leukemia & Lymphoma Society’s 27th Annual Scott Firefighter Stairclimb! Both Ed and Andy will be accepting donations at the announcement. You can donate to each of them by clicking their links below: Ed’s donation page Andy’s donation page Strength/ Skill Dungeness 3 rounds not for time: OH Plate Sit-ups x 10-20 reps Barbell row x 6 reps DB Push press x 7 reps Octopi 3 rounds not for time: OH Plate Sit-ups x 10-20 reps Barbell row x 6 reps HSPU x max reps WOD Dungeness & Octopi Complete 3 sets for max reps: 30 Seconds of DB Snatches 50/35 Rest 30 Seconds 30 Seconds of Burpee box jumps 24/20 Rest 30 Seconds...Read more

Dungeness & Octopi Strength/Skill Front Squat 15 Minutes to build to a heavy single WOD Complete 3 rounds for time: 400 meter run 15 Thrusters 95/65 15 C2B Pull-upsRead more

WOD 8 & 9 AM In teams of two, with only one person working at a time, complete the following for time: 100 KB Swings 53/35 400 Meter Run* 100 Goblet Squats 53/35 400 Meter Run 100 Pull-Ups 400 Meter Run 100 Goblet Squats 400 Meter Run 100 KB Swings *Both athletes perform the run at the same time. _______________________________________________ Open Prep 10 AM BB Cycling Complete a 2 Minute AMRAP: Shoulder to Overhead 175/115 Rest 2 Minutes Complete a 2 Minute AMRAP: Shoulder to Overhead 155/105 Rest 2 Minutes Complete a 2 Minute AMRAP: Shoulder to Overhead 135/95 – Scale weight as needed. Conditioning Row 50 Calories Run “The Hill”Read more