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

Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded OH tricep extensions10 DB floor press10 Double DB rows10 Pineapple pickers Strength/Skill 5 Sets: 5 Bench press5 Wide grip barbell row WOD For time: 400 Meter suitcase carry 70/53 Then, 5 rounds 10 KBS 70/5310 BurpeesRead More

Warm-up 2:00 bike, row, ski 3 Sets: :15 Bar hang100 Meter jog5 KB front squats/arm Strength/Skill Front Squat 5 75%3 80%3 80%2 85%2 85% WOD “Nicole” 20 Minute AMRAP: 400 Meter RunPull-Ups x Max Reps Compare to: 11/26/2025Read More

Warm-up 2:00 bike, row, ski 2 Sets: 10 Banded good mornings:15 bar hang10 Halo squats10 Mountain climbers WOD Teams of two, alternate movements to complete a 20 minute AMRAP: 100 Meter run5 Deadlifts5 Strict pull-ups10 Wall balls10 BurpeesRead More

Warm-up 2:00 bike, row, ski 2 Sets: 10 OH banded tricep ext10 Walking lunges10 Ring rows WOD 12 Minute AMRAP: 250 Meter row or ski12 Medicine ball box step-overs 20/14 Accessory 3 sets: 5-10 Dips @ 22X15-10 Supinated ring rows @ 20X3 Followed by… 3 sets: 15-30 seconds superman hold10 Anchored weighted sit-upsRead More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows10 Pineapple pickers10 PVC pass throughs5 Bottoms up KB press Strength/Skill 5 Sets: 2 Hang power + Power snatch WOD 4 Rounds for time: 25 Push-ups100 Meter single DB OH carry 50/3525 KBS 53/35 -Switch arms at turnaround during carry Hybrid Conditioning 5:30 15 Minute AMRAP:...Read More

Warm-up 2:00 bike, row, ski 2 Sets: 100 Meter jog10 Bulgarian split squats/side10 Banded good morning10 Sit-ups Strength/skill 4 Sets, not for time: 100 Meter D-ball carry8 DB Romanian deadlift10-15 V-ups WOD Ten rounds for time: 5 Toes-to-bar15 Air squats20 Double-unders 16 Minute time cap Hybrid Conditioning 10:30 For time: Run 400 metersSki 750 meters75...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded OH tricep extensions10 DB floor press10 Ring rows10 Pineapple pickers Strength/Skill 5 Sets: 7 Bench press7 Wide grip barbell row WOD 16 Minute AMRAP: 5 Hang power cleans10 Burpees over the bar15 Calorie row or ski -Choose a HPC weight that can be completed unbroken-Score =...Read More

Warm-up 2:00 bike, row, ski 3 Sets: :15 Bar hang100 Meter jog10 Air squats5 Bottoms up KB press Strength/Skill Front Squat 5 70%5 75%3 80%3 80%3 80% WOD 3 Rounds for time 400 Meter run20 Pull-ups20 Single arm DB push press -Split push press between arms as neededRead More