Warm-Up 3 Sets: 10 Air Squats10 Sit-Ups10 Reverse Lunges Strength/Skill Complete 5 Sets: Back Squat x 6 Reps @22X1Single-Arm DB Rows x 6 Reps, each arm WOD Complete the Following for Time: 400 Meter Farmer Carry 70/53 Compare to: 2/20/2020Read More

Warm-Up 3 Sets: 20 Mountain Climbers:15 Bar Hang20 Banded Pull-aparts WOD Octopi Complete the Following for Time: 5 Rounds: 5/3 Strict Supine Pull-Ups5/3 Strict HSPU20 Sit-Ups Then, Hill Run Dungeness Complete the Following for Time: 5 Rounds: 5/3 Strict Supine Pull-Ups7 DB Strict Shoulder Press 45/3020 Sit-Ups Then, Hill RunRead More

Please take a minute to vote for us in this year’s Best of South Kitsap for best Fitness Center and best Trainer. You can vote here: Best of South Kitsap Voting Warm-Up 250 Meter Row Then… 3 Sets: 5 High Hang Power Clean w/bar5 Front Squats5 Strict Shoulder Press Strength/Skill Dungeness Complete 4 Sets: 2...Read More

Warm-Up 3 Sets: 125 Meter Row3 Inchworms10 Sit-Ups WOD Every 5 minutes, for 30 minutes (6 sets): 500 Meter Row6 Man Makers 50/355 Deadlifts 275/190Read More

Warm-Up 3 Sets: 10 Air Squats3 Inchworms10 PVC Pass Throughs20 Banded Pull-aparts Strength/Skill 3 Sets: 2 High Hang Snatch + 2 Snatch Above Knee WOD 12 Minute AMRAP: 5 Power Snatch 135/9510 Alternating Pistols (Scale with reverse goblet lunge)12 BurpeesRead More

Warm-Up 3 Sets: 10 Air Squats3 Inchworms:15 Stationary Running High Knees WOD Complete the Following for Time: 50 Wall Balls 20/1430 BurpeesHill RunRead More

Warm-Up 3 Sets: :15 Hollow Hold:15 Bar Hang10 Knee Hug to Lunge WOD 18 Minute AMRAP: 5 Toe-to-Bar10 Reverse Goblet Lunges 53/3515 KBS 53/35Read More

Warm-Up 3 Sets: 10 Air Squats10 Sit-Ups10 Reverse Lunges Strength/Skill Box Squat 3-3-3-3-3 @ 22X1 Learn more about box squats and why we do them WOD Complete the Following for Time: Row 2,000 MetersRead More

Warm-Up 3 Sets: 20 Mountain climbers5 Reverse Snow Angels19 Knee Hug to Lunge WOD EMOM for 24 Minutes (6 Sets): Minute 1 – Supine Barbell Row x 8 Reps @20X1Minute 2 – L-Seated DB Press or Seated DB Press x 5 RepsMinute 3 – Deficit Push-Ups or Push-Ups x 10-15 RepsMinute 4 – Superman Hold...Read More

Warm-Up 3 Sets: 5 Cal Row3 Inchwroms10 Power jumps10 Air Squats Strength/Skill Dungeness Complete 5 Sets: 3 Power Cleans + 4 Front Squats @ 60 of Clean 1RM Octopi Complete 5 Sets: 3 Cleans + 4 Front Squats @ 60 of Clean 1RM WOD Complete the Following for Time: 20 DB Hang Cleans 50/35 Each...Read More