Holiday Weekend Schedule: Saturday – 8:30 & 9:30 AMSunday – ClosedMonday – ClosedTuesday – No 5 or 6 AM Warm-Up 3 Sets: 100 Meter Jog10 PVC Pass Through10 Goblet Squats10 Ring Rows Strength/Skill Snatch Complete 5 Sets: Mid Thigh + Ground @ 70% of snatch 1RM WOD Complete the following for time: 50 Wall Balls 20/1440 Burpees30 Hang Power Snatches 95/65Read 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 1RM WOD Complete the Following For Time: 10 Toes-to-Bar3 Man Makers 50/358 Toes-to-Bar2 Man Makers6 Toes-to-Bar1 Man Maker8 Toes-to-Bar2 Man Makers10 Toes-to-Bar3 Man MakersRead 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 Row30 KB Goblet Reverse Lunges 70/53400 Meter Single Arm Farmer Carry 70/53150 Double-UndersRead 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