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

Warm-Up 3 Sets: 100 Meter Jog5 Yogi Push-Ups5 Bottom-up KB Press Strength/Skill 5 Sets, Not For Time: Strict HSPU x 5-10 Reps (scale with seated barbell press x 5)Barbell Row x 6 RepsStrict Supine Pull-up x 5-10 Reps WOD 7 Minute AMRP: 21 Double-Unders10 Push Press 95/65Read More

Warm-Up 3 Sets: 100 Meter Jog10 Air Squats10 Mountain Climbers WOD 15 Front Squats 135/9515 Burpees Over the Bar200 Meter Run15 Front Squats 135/9515 Burpees Over the Bar400 Meter Run15 Front Squats 135/9515 Burpees Over the BarHill Run 21 Minute Time CapRead More

WOD “DT” Complete 5 rounds for time: 12 Deadlifts 155/1059 Hang Power Cleans 155/1056 Push-Jerks 155/105 Compare to: 7/3/2019 In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and...Read More

CrossFit Kids ages 6-12, limited spots available. Contact us to reserve a spot! 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 75% WOD 10 Minute AMRAP: 6 Single Arm DB Push Press, Right Arm 50/358 Single Arm DB Front Rack Lunge,...Read More