Warm-Up 3 Sets: 5 Cal Bike, Row, or 100 Meter Jog10 Air Squats Meter Jof10 Mountain Climbers10 Pineapple Pickers WOD 20 Minute AMRAP: 100 Meter Farmer Carry 70/5320 Wall Balls 20/1420 KB Deadlifts 70/53 each ahnd20 Reverse Lunges (no weight)Read More

Warm-Up 3 Sets: 100 Meter Jog3 Inchworms5 Bottoms Ups KB Press WOD Complete 10 Rounds For Time: 3 Push Jerks 165/110100 Meter Run6 Burpees100 Meter Run 22 Minute Time CapRead More

Warm-Up 3 Sets: Yogi Push-Ups x 5-10 RepsBanded Pull-aparts x 20 RepsHalo Air Squats x 10 Reps Strength/Skill Complete 4 Sets: Bench Press x 8 Reps, weight by feel then, Complete 6 Sets: Back Squat x 3 @85% WOD Complete the Following for Max Calories: Bike x 2 MinutesRead More

Warm-Up 3 Sets: 100 Meter Jog3 Inchworms10 Pineapple Pickers Strength/Skill Clean 15 Minutes to build to a heavy single or work on technique. WOD Complete the Following For Time: 800 Meter Run Then, 21-15-9 Deadlifts 225/155Box Jumps or Step-Ups 24/20Read More

Warm-Up 3 Sets: 100 Meter Jog5 Yogi Push-Ups5 Bottom-up KB Press Strength/Skill 5 Sets, Not For Time: Toes-to-Bar or Toes-to-Post x 5-10 RepsBroad Jump x 3 Reps (Reset between each)Strict Supine Pull-up x 5-10 Reps WOD 10 Minute AMRAP: 20 Double-Unders10 KBS 70/535/3 Strict HSPU (scale with L-seted DB Press)Read More

Warm-up 3 Sets:100 Meter Jog10 Mountain Cimbers10 Pineapple Pickers WOD 18 Minute AMRAP: 200 Meter Run15 Push Press 115/7515 Burpees15 Hang Power Cleans Sweat Class Warm-up 3 Sets:10 banded pulldowns10 banded good mornings10 jacks10 pineapple pickers WOD18 min. AMRAPEvery 3 min: 5 box jumps/power jumps 10 deadlifts10 ring rows/ pull-ups100 meter run/10 cal. Row10 DipsRead More

Warm-Up 3 Sets: 5 Cal Row or Bike3 Inchworms10 Reverse Lunges WOD 20 Minute AMRAP: Bike 15 Cals or Row 20 Cals5 Burpees15 Air Squats10 Single Arm Alternating DB Snatch 50/3515 Sit-upsRead More

Warm-Up 3 Sets: 10 PVC Overhead Squats10 PVC Pass-through Lunges10 Mountain Climbers6 Dynamic Scorpions Strength/Skill Complete 5 Sets: Snatch x 3 Reps 80% WOD 5 Minute AMRAP: Man Makers 50/35 Rest 2 Minutes 5 Minute AMRAP: 14 KBS 70/537 Box Jumps or Step-Ups 24/20 Score = Total reps from both AMRAPsRead More

Warm-Up 3 Sets: 10 Monster Walks, 5 Left, 5 Right10 Halo Squats10 Pineapple Pickers10 Halo Mountain Climbers Strength/Skill 7 Sets: Back Squat x 3 Reps @ 80% WOD Complete the Following For Time: Bike 55/50 Calories400 Meter Farmer Carry 70/53Read More

Please take a minute to vote for us as best fitness center & trainer in this year’s Best of South Kitsap: https://vote.kitsapdailynews.com/health-and-fitness Warm-Up 3 Sets: 250 Meter Row3 Inchworms20 Jumping Jacks Strength/Skill Clean 5@65%3@70%3@75%3@80%2@85%2@90% WOD Complete 4 Sets for Max Reps: :30 Hang Power Cleans 155/105Rest :30:30 Wall BallsRest :30: 30 Sit-UpsRest :30 Sweat Class...Read More