If you are coming from the Bremerton area, it might be quicker to take the Tremont exit and come down Mitchell due to the construction on Bay Street. Warm-Up 3 Sets: 100 Meter Jog3 Inchworms5 Monster Walks10 Ring Row or 5 Strict Pull-Ups:30 Push-up Plank Strength/Skill 10 Minutes to work on gymnastics skills of your choice Examples: 3 Sets: :30 HS Hold5 Toes-to-bar EMOM 10 Minutes Station 1 – Ring RowsStation 2 – Sit-ups WOD Choose one of the following: “Cindy” 20 Minute AMRAP: 5 Pull-Ups10 Push-ups15 Air Squats OR “Mary” 20 Minute AMRAP: 5 Strict HSPU10 Alternating Pistols15 Pull-UpsRead more

Warm-up 2:00 bike, row, ski 3 sets: 5 bottoms up KB press/side:20 HS hold or plank10 walking lunges Strength/Skill Push press 5-5-5-5-5 @ 70% WOD 4 sets for max reps: :30 alternating DB snatchrest :30:30 wall walksrest :30:30 box jumps or step-ups 24/20rest :30Read more

Warm-up 2 Minute Bike, Row, or Ski 3 Rounds: 20 single-unders10 Ring Rows10 Pineapple Pickers10 goblet squats Strength/Skill Front Squat 3-3-3-3 @ 85% WOD 3 rounds for time: 15 burpees50 double-unders15 KBS 70/5325 calorie row, ski, or bike 20 minute time capRead more

Strength/Skill Clean 5 sets: 3 reps @ 75% WOD Teams of two, one person working at a time, 15 minute AMRAP: 20 Deadlifts 275/19030 Box jumps or step-ups40 Push-upsRead more

Warm-Up 2 Minute Bike or Row 3 Sets: 10 PVC OHS Squats10 Halo Mountain Climbers10 Halo Monster Walks Strength/Skill Push Press 6-6-6-6-6 @ 65% WOD Complete 2 Sets For Max Reps: 1:00 Ski For CaloriesRest 1:001:00 Power Snatch 75/55Rest 1:001:00 Wall Balls 20/14Rest 1:00 Compare to:1/26/2023Read more