Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees 50/35 dumbbells Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2aRead More

Programming note: For the next four weeks, Thursdays will be active recovery days due to the CrossFit Open. We will focus on gymnastics skills, light work, and mobility. We don’t know what workout CrossFit HQ will have us complete on Friday, so don’t overdue any movements. If you forgot to sign-up for the intramural and...Read More

Dungeness & Octopi Strength/ Skill Complete 5 sets: 3 Push Jerk + 3 Push Press – Build throughout WOD 10 Minute AMRAP: 5 Power Cleans 95/65 5 Hand Release Push-ups If you have yet to watch, checkout 18.1 through the lens of our resident vlogger, Matt Korth! https://www.youtube.com/watch?v=K4XTjOI3Z3U&feature=shareRead More

Strength/ Skill Dungeness 3 rounds not for time: OH Plate Sit-ups x 10-20 reps Single arm DB row x 8 reps each arm @21×1 Wall walk x 3 reps Octopi 3 rounds not for time: OH Plate Sit-ups x 10-20 reps Single arm DB row x 8 reps each arm @21×1 HS Walk x max...Read More

Dungeness & Octopi Strength/Skill Back Squat 10-10-10 Build throughout WOD Complete 3 Rounds for time: 5 Single Arm DB OH Lunge, right arm 50/35 5 Single Arm DB OH Lunge, left arm 10 Burpees over the dumbbell 10 C2B Pull-upsRead More

Great job on 18.1, everyone! WOD Teams of two, complete the following with one partner working at a time: 16 Minute AMRAP: 40 Wall balls 20/14 40 Partner Med ball Sit-ups 20/14 20 DB Front rack lunges 50/35Read More

The 2018 Open is here! Thanks to Andy and Ed for completing 18.1 for our live announcement in their bunker gear! Be sure to donate to their fundraising pages: Ed’s donation page Andy’s donation page For 18.1, we will be running classes in an open heat format. Come in, get warmed-up, and join one of...Read More

Programming note: For the next five weeks, Thursdays will be active recovery days due to the CrossFit Open. We will focus on gymnastics skills, light work, and mobility. We don’t know what workout CrossFit HQ will have us complete on Friday, so don’t overdue any movements. If you forgot to sign-up for the intramural and...Read More

Still want to sign-up for the Intramural? There’s still time! Write your name on the board to be placed on a team. WOD Dungeness & Octopi Complete a 20 minute AMRAP: 3 Power Snatch 135/95 15 Double-unders 10/8 Push-ups 15 Straight Leg Sit-upsRead More

Thursday night we kick-off the 2018 Open season! Our Live 18.1 announcement will be featuring a head-to-head match-up between two South Kitsap Firefighters, who will be completing the workout in bunker gear as a fundraising effort for The Leukemia & Lymphoma Society’s 27th Annual Scott Firefighter Stairclimb! Both Ed and Andy will be accepting donations at...Read More