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

Dungeness & Octopi Strength/Skill Front Squat 15 Minutes to build to a heavy single WOD Complete 3 rounds for time: 400 meter run 15 Thrusters 95/65 15 C2B Pull-upsRead More

WOD 8 & 9 AM In teams of two, with only one person working at a time, complete the following for time: 100 KB Swings 53/35 400 Meter Run* 100 Goblet Squats 53/35 400 Meter Run 100 Pull-Ups 400 Meter Run 100 Goblet Squats 400 Meter Run 100 KB Swings *Both athletes perform the run...Read More

Strength/Skill Dungeness Power Snatch 10 Minutes to build to a heavy single OR work on technique Octopi Snatch 10 Minutes to build to a heavy single OR work on technique WOD Dungeness Complete an 8 minute AMRAP: 5 Power Snacth 115/80 10 Burpee box jumps 24/20 Octopi Complete an 8 minute AMRAP: 5 Power Snacth...Read More

Be sure to sign-up at the gym for the intramural open! Find more details HERE! Strength/Skill Dungeness & Octopi Complete 5 sets of: Bench Press x 5 reps Ring rows x 8 reps @ 21X2 (2 down, 1 at bottom, explode up, 2 at top) ____________________________________________________ WOD Dungeness Complete the following for time: 5 Deadlifts...Read More

Be sure to sign-up at the gym for the intramural open! Find more details HERE! WOD Dungeness & Octopi 20 Minute AMRAP: 5 Power cleans 165/110 5 Toes-to-bar 15 Air squatsRead More

Strength/ Skill Dungeness 3 rounds not for time: Push-ups x 10-20 reps Barbell row x 6 reps DB Push press x 7 reps Octopi 3 rounds not for time: Defecit Push-ups x 10-20 reps Barbell row x 6 reps HSPU x max reps WOD Dungeness 12 Minute AMRAP: 20 Double-unders 8 Single armed OH DB...Read More

Dungeness & Octopi Strength/Skill Front Squat 3-3-3 @ 80% 3-3 @ 85% WOD Complete the following for time: 400 meter run 30 Front squats 155/105 30 C2B Pull-upsRead More