Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 4@80%3@85%2@90%1@95% WOD “Jackie” Complete the following for time: 1,000 meter Row50 Thrusters (45/35 lb bar)30 Pull-Ups Compare to: 2/14/2022Read More
Holiday Weekend Schedule: Saturday – 8:30 & 9:30 AMSunday – ClosedMonday – ClosedTuesday – No 5 or 6 AM WOD “DT” Complete 5 rounds for time: 12 Deadlifts 155/1059 Hang Power Cleans 155/1056 Push-Jerks 155/105 Compare to: 7/3/2019 In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting...Read More
If you have a minute, please vote for us in this year’s Best of South Kitsap! We’re in both the best fitness center, and best trainer categories. VOTE HERE Warm-Up 3 Sets: 5 Row or Ski10 Sit-Ups10 Mountain Climbers Strength/Skill Clean Complete 5 Sets: Mid Thigh + Below knee + Ground @ 70% of clean...Read More
Warm-Up 3 Sets: 5 Cal Bike or Ski5 Bottoms Up Press:20 Plank or HS Hold Strength/Skill 10 Minutes to work on gymnastics/body weight movements Example 1: EMOM For 10 Minutes Station 1 – :30 Handstand HoldStation 2 -10 Alternating Pistols Example 2: 10 Ring Rows10 Squats10 Sit-ups WOD Complete The Following For Time: 1,500 Meter...Read More
Strength/Skill Shoulder Press 8@65%6@75%4@80%4@85%2@90%1@9510@55% WOD Every 6 minutes, for 18 minutes (3 sets) for times: 400 Meter Run15 Deadlifts 225/15510 Box Jumps or Step-Ups 24/20 Score = Slowest time of the 3 sets.Read More
Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 4@80%3@85%2@90%2@90%2@90% WOD “Fran” Complete the following for time: 21-15-9 Thrusters 95/65Pull-ups Compare to: 10/11/2021Read More
Join us this Saturday for the Fathoms of Fun Parade! We’ll have an extra class at 5:00 PM followed by the parade at 6:00 which you can watch from the gym. Warm-Up 3 Sets: 100 Meter Jog10 Pineapple Pickers:30 Plank Hold:15 Bar Hang WOD Teams of two, complete a 20 Minute AMRAP: 400 Meter Run*...Read More
Join us this Saturday for the Fathoms of Fun Parade! We’ll have an extra class at 5:00 PM followed by the parade at 6:00 which you can watch from the gym. Warm-Up 3 Sets: 100 Meter Jog10 PVC Pass Through10 Goblet Squats10 Ring Rows Strength/Skill Snatch 3-3-2-2-1-1 WOD Complete the Following For Time: 50 Calorie...Read More
Warm-Up 3 Sets: 5 Calorie Row25 Single-Unders10 Reverse Lunges Strength/Skill 3 Sets, not for time: Farmers Carry x 100 MetersBarbell Row x 6 RepsMedicine Ball Sit-Up x 12-15 Reps WOD Complete 4 Rounds For Max Reps: :30 of Ski For CaloriesRest :30:30 of Alternating PistolsRest :30:30 of Double-UndersRest :30 Score = Cals, Pistols, DURead More
