Warm-Up 2:00 bike, row, ski 3 Sets: :30 Jump rope10 Sampson lunges5 Bottoms up KB press20 Banded pull-aparts Strength/Skill Push press 5-5-5-5-5 70% WOD 17 Minute AMRAP: 400 meter run20 KBS 53/3530 Double-unders20 Sit-ups Hybrid Conditioning 2 Rounds for time: 1,500 Meter row40 Sit-ups800 Meter run40 KBSRead more

Please vote for us in this year’s Best of South Kitsap best fitness center. Vote HERE Warm-Up 2:00 bike, row, ski 3 Sets: 10 DB floor press:15 HS or plank hold10 Ring rows Strength/Skill 4 sets, not for time: :15 -:30 L-sit/L-hang hold10-15 Dips100 Meter suitcase carry WOD 3 Rounds for time: 15 DB Hang power cleans 50/3520 Walking lunges Compare to: 6/19/2025Read more

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk20 Plank shoulder taps5 Bottoms up KB press/arm Strength/skill Front Squat 3-3-3-3-3 @22X2 WOD 12 Minute AMRAP: 15 Calorie row or ski3 Toes-to-bar3 Push press 95/6515 Calorie row or ski6 Toes-to-bar6 Push press 95/6515 Calorie row or ski9 Toes-to-bar9 Push press 95/65 Keep adding 3 reps to T2B, Push press until time expiresRead more

WOD Teams of two, complete for time: 60 Calorie bike100 Meter farmer carry (partners alternate after each carry until the bike is completed) Then, one person working at a time… 50 DB front squats75 DB deadlifts75 DB push press50 DB reverse lungesRead more

Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms20 Plank shoulder taps10 Single Arm Banded Lat Pulldowns(each arm) Strength/skill Snatch EMOM for 4 Minutes 2 @ 70% EMOM for 3 minutes 1 @ 75% EMOM for 3 Minutes 1 @ 80% WOD 3 Rounds for time: 15 Push press 95/65400 Meter run Hybrid Conditioning (5:30) For time: 800 Meter run 30-20-10 Sit-upsWalking lunges 800 Meter run 200 Meter farmer carry 800 Meter runRead more