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

WOD Teams of two, one person working at a time, complete the following for time: 3 rounds: 50 Push-ups 30 DB Front Squats 50/35 each hand Then, *Hill run * Both partners complete run at the same time. ____________________________________________ Open Prep 10 am Skill Dungeness Muscle-ups progressions Octopi 30/20 Muscle-ups for time Conditioning 3 Rounds...Read More