Warm-Up 3 Sets: 10 Monster Walks, 5 Left, 5 Right10 Halo Squats10 Pineapple Pickers10 Halo Mountain Climbers Strength/Skill 8 Sets: Back Squat x 3 Reps @ 75% WOD Complete 5 Rounds For Time: 4 Deadlifts 315/22022/20 Calorie Row or 20/18 Calorie BikeRead 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 5-7 Reps (scale with seated barbell press x 5)Alternating Pistols x 12 Reps (scale with goblet reverse lunges)Banded Tricep Pull-Down x 20 Reps WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512...Read 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 10 Jumping Jacks10 Mountain Climbers6 Dynamic Pigeons WOD Every 4 Minutes for 20 Minutes (5 Sets): 30 Double-Unders10 Alternating DB Snatches O = 70/50 D = 50/3510 Burpees Score...Read More

Due to temperatures reaching as high as 109 Monday, classes after the 11:30 class are canceled. We’re sorry for the inconvenience! Warm-Up 3 Sets: 250 Meter Row3 Inchworms20 Jumping Jacks Strength/Skill Complete 5 Sets: Clean x 2 Reps @85% Then, 5 Sets: Strict Shoulder Press x 5 Reps – Weight by feel Then, 5 Sets:...Read More

Warm-Up 3 Sets: 5 Calorie Row5 Power Jumps6 Dynamic Scorpions WOD Complete 5 Rounds for Max Reps: :30 Row for Calories:30 Rest:30 DB Hang Power Cleans 50/35 Each Arm:30 Rest:30 Deficit Push-Ups or Push-Ups 50/35 DB’s:30 RestRead 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 70% WOD Row 500 meters for time (max effort) Then, Row the amount of time it took to complete your first effort. Record the distance. Then, Row the distance you completed during your...Read More

Warm-Up 3 Sets: 10 Monster Walks, 5 Left, 5 Right10 Halo Squats10 Pineapple Pickers10 Halo Mountain Climbers Strength/Skill 8 Sets: Back Squat x 3 Reps @ 70% WOD Complete 3 Rounds for Time: 25 Wall Balls 20/1425 KBS 70/53Read More

Warm-Up 3 Sets: 20 Single-Unders5 Yogi Push-Ups5 Botoms-up KB Press Strength/Skill 5 Sets, Not For Time: Strict HSPU x 3-5 Reps (scale with seated barbell press x 5)Single Arm DB Row x 6 Reps Each ArmTuck Hold or Hollow Hold x :15-:30 WOD Row 1,000 Meters or Bike 50 Calories100 Double-Unders50 Burpees ______________________________________________________________ Sweat Class...Read More

Warm-Up 3 Sets: 100 Meter Jog10 Pineapple Pickers5 Bottoms Up KB Press, Each Arm4 Dynamic Pigeons WOD 20 Minute AMRAP: 3 Push Jerks 155/1056 C2BPull-Ups12 Deadlifts 155/10524 Air SquatsRead More

Warm-Up 3 Sets: 100 Meter Jog3 Inchworms20 Jumping Jacks Strength/Skill Complete 5 Sets: Clean x 3 Reps @80% WOD 12 Minute AMRAP: 10 Hang Power Clean 135/9510 Burpees400 Meter Run Sweat Class Warm up 3 Sets: 2- Multi directional lunges20 jumping jacks5 DB deadlifts WOD 24 min AMRAP: :30 work/ :30 rest DeadliftsLateral lungesPush PressMountain...Read More