Please vote for us in this year’s Best of South Kitsap best fitness center. Vote HERE Warm-up 2:00 bike, row, ski 2 Sets: 200 Meter jog20 Plank shoulder taps20 Walking lunges10 Ring rows Strength/skill Clean EMOM for 4 Minutes 2 @ 73% EMOM for 3 minutes 1 @ 77% EMOM for 3 Minutes 1 @...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms20 Plank shoulder taps10 Single Arm Banded Lat Pulldowns(each arm) Strength/skill Snatch EMOM for 4 Minutes 2 @ 73% EMOM for 3 minutes 1 @ 77% EMOM for 3 Minutes 1 @ 83% WOD 3 Sets for max reps: :30 Ski, calories:30 Rest:30 Power snatches 75/55:30 Rest:30...Read More

Warm-Up 2:00 bike, row, ski 3 Sets: :30 Jump rope10 Sampson lunges5 Bottoms up KB press20 Banded pull-aparts Strength/Skill Push press 5-5-5-5-5 70% WOD 17 Minute AMRAP: 400 meter run20 KBS 53/3530 Double-unders20 Sit-ups Hybrid Conditioning 2 Rounds for time: 1,500 Meter row40 Sit-ups800 Meter run40 KBSRead More

Please vote for us in this year’s Best of South Kitsap best fitness center. Vote HERE Warm-Up 2:00 bike, row, ski 3 Sets: 10 DB floor press:15 HS or plank hold10 Ring rows Strength/Skill 4 sets, not for time: :15 -:30 L-sit/L-hang hold10-15 Dips100 Meter suitcase carry WOD 3 Rounds for time: 15 DB Hang...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk20 Plank shoulder taps5 Bottoms up KB press/arm Strength/skill Front Squat 3-3-3-3-3 @22X2 WOD 12 Minute AMRAP: 15 Calorie row or ski3 Toes-to-bar3 Push press 95/6515 Calorie row or ski6 Toes-to-bar6 Push press 95/6515 Calorie row or ski9 Toes-to-bar9 Push press 95/65 Keep adding 3...Read More

WOD Teams of two, complete for time: 60 Calorie bike100 Meter farmer carry (partners alternate after each carry until the bike is completed) Then, one person working at a time… 50 DB front squats75 DB deadlifts75 DB push press50 DB reverse lungesRead More

Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms20 Plank shoulder taps10 Single Arm Banded Lat Pulldowns(each arm) Strength/skill Snatch EMOM for 4 Minutes 2 @ 70% EMOM for 3 minutes 1 @ 75% EMOM for 3 Minutes 1 @ 80% WOD 3 Rounds for time: 15 Push press 95/65400 Meter run Hybrid Conditioning (5:30)...Read More

Please vote for us in this year’s Best of South Kitsap for best fitness center. Vote HERE Warm-Up 2:00 bike, row, ski 3 Sets: 10 Goblet squats:15 Goblet squat hold50′ Halo monster walks100 Meter jog Strength/Skill Back squat 12 minutes to build to a heavy single WOD 18 Minute AMRAP: 5 KBS 70/537 Burpees9 Wall...Read More

Holiday schedule: 7/3 – no 6:30 7/4 – Closed Warm-Up 2:00 bike, row, ski 3 Sets: 3 Inchwroms20 Plank Position Shoulder Taps10 Single Arm Banded Lat Pulldowns (each arm) Strength/Skill Shoulder Press 5@65%4@70%3@75%1@85%1@90%1@95-100+%1@100+% WOD For time: 1,000 Meter row20 Hang power cleans 135/9530 Pull-upsRead More

Warm-up 2 minute bike, row, ski then… 3 sets: 50 Foot Monster Walk (left, right)10 Halo Squats10 Ring rows10 Pineapple pickers Strength/Skill Front Squat 5-5-5-5-5 @ 22X2 WOD Every 3 minutes for 12 minutes, complete: 10 Single Dumbbell Box Step Overs 20″15 V-Ups20 Alternating Dumbbell Snatches Score = slowest setScale to make sure you’re getting...Read More