WOD

Refer A Friend

Invite A Friend To Check Us Out!
28
May

Friday 5/29/2020

Congrats Kitsap! We’ve been approved for Phase 2. We plan to reopen Monday, but before we do we need to get the loaned equipment back to the gym! We are available for drop off:

Thursday until 4
Friday 11-1; 2-4
Saturday 12-2
Sunday 12-2


Contact us if you’re not ready to come back and you’ve borrowed equipment. We’re also available for pickup!
Stay tuned for our new schedule and guidelines for reopening.

Warm-Up

2 Sets:

20 Jumping Jacks
:30 Squat hold
:30 Plank hold
:30 Reverse snow angles – slow

Then,

3 Sets:

3 Front squats
3 Push press
3 Thrusters

WOD

Death by Thruster

Start with one thruster on minute one. Perform two on the next minute, and so until you can’t complete the reps associated with the minute.

Equipment scaling & modifications

Use any weighted object(s). Weighted back back, DBs, KBs, Barbell etc…

27
May

Thursday 5/28/2020

While we wait for a Phase 2 reopening, you will want to try logging into your account which we use for billing and signing-in, to make sure you have access. If not, send an email to [email protected] so I can give you access. This is important because you will be registering for classes during Phase 2. Below is a video on how to sign in and recover your password:

On to Thursday’s workout!

Warm-Up

2 Sets:

20 Jumping Jacks
10 Pineapple Pickers
10 Dynamic Pigeon

Then,

3 Sets:

5 Deadlifts
5 Hand release push-ups
3 Inchworms

WOD

5 Rounds for Time

7 Deadlifts
100 Meter Farmers Carry
10 Floor Press

Equipment scaling & modifications

Use any weighted object(s). Weighted back back, DBs, KBs, Barbell etc…

26
May

Wednesday 5/27/2020

We’ve been given the green light to reopen with Phase 2! There will be some temporary changes to class times and our format so we can best serve our members while following the guidelines set for us, and provide a clean, comfortable setting. We will still offer online classes in conjunction with our on site classes for those who aren’t quite ready to come back. Stay tuned for our updates and announcements in the coming days which will help us prepare for reopening. In the meantime we’ll be working hard to get the gym ready for your return!

In the meantime, you will want to try logging into your account which we use for billing and signing-in, to make sure you have access. If not, send an email to [email protected] so I can give you access. This is important because you will be registering for classes during Phase 2. Below is a video on how to sign in and recover your password:

Warm-Up

Perform 3 Rounds of “Tabata” (:20 on :10 off) for each of the following movements:

Jumping jacks
Sit-Ups
Mountain climbers
Jump squat
Plank

Then,

3 Sets:

5 Deadlifts
5 Hang power clean
3 Inchworms

WOD

7 Minute AMRAP:

10 Power Cleans
10 Burpees

Equipment scaling & modifications

Power cleans

Use any weighted object(s). If all else fails, use a weighted back back.

25
May

Tuesday 5/26/20

Warm-Up

3 Sets:

20 Jumping Jacks
10 Lunges
10 Sit-Ups
3 Inchworms

WOD

Complete 5 Rounds of the Following fro Quality:

Single Arm Strict Press x 8 reps each arm
Single Arm Bent over Row x 8 reps each arm
HS Walk or Wall walk or Inchworm x :30
Hollow to Superman or Tuck to Superman x 8 Reps – hold each position for :10

25
May

Monday 2/25/2020

Learn about The Murph Challenge sponsored by Port Orchard Police Chief Brown & tips,tricks, and how to scale Murph from home!

Don’t forget to post your time in the comments below!

Warm-Up

:30 Jumping Jacks
:30 Reverse Lunges
:30 Mountain Climbers
:3 Dynamic Pigeon

WOD

Murph

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

“In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.” – CrossFit.com

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