Warm-up 2:00 bike, row, ski 2 Sets: 10 Goblet squats10 Ring rows3 Inchworms WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: 60 Cal Bike40 Burpee pull-ups40 KB goblet reverse lunges 70/53Read More

Warm-up 2:00 bike, row, ski 2 Sets: 10 OH plate sit-ups50′ Skipping high knees5 Bottoms up KB press/side WOD 14 Minute AMRAP: 10 DB Shoulder to Overhead, Right Arm 50/3510 DB Shoulder to Overhead, Left Arm10 Toes-to-Bar10 Box Jumps or Step-ups 24/20 Compare to: 2/16/2022 Accessory 3 sets: 8 Snatch grip Romanian deadlift10 Seated DB...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms10 Goblet squats10 PVC pass through:15 Bar hang Strength/Skill Power snatch 3-3-3-3-3 weight by feel WOD 5 Rounds for time: 3 Back squats 225/1559 Burpees12 Calorie row/ski Hybrid Conditioning 5:30 30 minute AMRAP: 400 Meter Run or 500 Meter Row40 Air Squats200 Foot Farmer Carry400 Meter Run...Read More

Join the community on Saturday, May 16th from 9:00 AM –1:00 PM as we come together to plant, clean, paint, and connect in downtown Port Orchard. A few of us from the gym will be helping out at Etta Turner park (gazebo and bridge next to the gym) after the 8:30 class. Damn Fine Pizza...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded OH tricep extensions10 DB floor press:10 Tuck hold:15 Bar hang Strength/Skill 5 Sets: 3 Bench press5-10 Strict supine pull-ups WOD 15 Minute AMRAP: 10 Push press 95/6520 Sit-ups40 Double-undersRead More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Halo squats:15 Palloff hold/side10 Sampson lunges Strength/Skill Front squat 15 Minutes to build to a heavy single or work on technique WOD Two Rounds for time: 800 Meter run50 Air squats25 Alternating DB snatch 50/35Read More

Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms10 Goblet squats10 KB Romanian deadlifts:15 Jump rope WOD Teams of two, alternate full rounds for 20 minutes: 3 Power cleans 155/10515 Air squats30 Double-undersRead More

Warm-up 2:00 bike, row, ski 2 Sets: 10 OH banded tricep ext10 Walking lunges10 Ring rows WOD 4 Rounds for time: 20 Calorie row/ski5 Push jerks 155/105 – from rack10 Box jumps/step-ups 13 Minute time cap Accessory 3 sets: 5-10 Strict pull-ups @ 20X110 DB lateral raise @ 30X0 Followed by… 3 sets: 15 Incline...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms10 Goblet squats10 PVC pass through:15 Bar hang Strength/Skill Power snatch 5-5-5-5-5 WOD 10 Minute AMRAP: 5 Back squats 185/12510 Deficit push-ups 45/35 lb plates Hybrid Conditioning 5:30 25 Minute AMRAP: 40 Calorie bike400 Meter run100 Meter farmer carry40 Wall balls 14/10500 Meter rowRead More

Join the community on Saturday, May 16th from 9:00 AM –1:00 PM as we come together to plant, clean, paint, and connect in downtown Port Orchard. A few of us from the gym will be helping out at Etta Turner park (gazebo and bridge next to the gym) after the 8:30 class. Damn Fine Pizza...Read More