Please vote for us in this year’s Best of South Kitsap for best fitness center. Vote HERE Warm-Up 2:00 bike, row, ski 3 Sets: 10 Goblet squats:15 Goblet squat hold50′ Halo monster walks100 Meter jog Strength/Skill Back squat 12 minutes to build to a heavy single WOD 18 Minute AMRAP: 5 KBS 70/537 Burpees9 Wall...Read More
Holiday schedule: 7/3 – no 6:30 7/4 – Closed Warm-Up 2:00 bike, row, ski 3 Sets: 3 Inchwroms20 Plank Position Shoulder Taps10 Single Arm Banded Lat Pulldowns (each arm) Strength/Skill Shoulder Press 5@65%4@70%3@75%1@85%1@90%1@95-100+%1@100+% WOD For time: 1,000 Meter row20 Hang power cleans 135/9530 Pull-upsRead More
WOD Teams of two, 20 minute AMRAP: 200 Meter Run:30 Handstand or plank hold6 Front squats9 Burpees -One partner completes the run while the other completes as many reps of the other three movements as possible. Switch after each run and pick up where the other left off.Read More
Warm-up 2 minute bike, row, ski then… 3 sets: 10 Banded good mornings5 Doble DB press @ 505015 Banded pull aparts Strength/Skill Shoulder Press 8@65%6@75%4@80%3@85%2@90%10@50% -Perform 5 single arm DB rows/arm between each set of press. WOD For time: 50 Cal row or ski75 Double-unders50 Deadlifts 135/9575 Double-unders50 Cal row or skiRead More
Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets 10 Goblet squats10 Ring rows10 Walking lunges:15 Bar hang Strength/Skill Back squat 5 75%3 80%2 85%1 90%1 90%1 90% WOD 3 Rounds for time: 15 C2B pull-ups15 KBS 70/53 Compare to: 2/20/2025Read More