Please take a minute to vote for us as best fitness center & trainer in this year’s Best of South Kitsap: https://vote.kitsapdailynews.com/health-and-fitness Warm up 3 Sets 10 Jumping Jacks10 Mountain Climbers6 Dynamic Pigeons WOD Every 4 Minutes for 20 Minutes (5 Sets): 30 Double-Unders10 Alternating DB Snatches O = 70/50 D = 50/3510 Burpees Score = Slowest SetRead more

Due to temperatures reaching as high as 109 Monday, classes after the 11:30 class are canceled. We’re sorry for the inconvenience! Warm-Up 3 Sets: 250 Meter Row3 Inchworms20 Jumping Jacks Strength/Skill Complete 5 Sets: Clean x 2 Reps @85% Then, 5 Sets: Strict Shoulder Press x 5 Reps – Weight by feel Then, 5 Sets: Supine Barbell Row x 6 RepsTuck-ups or V-ups x 12 Reps ________________________________________________________________ Sweat class Warm up 3 Sets 10 jumping jacks10 banded pull aparts:15 plank WOD 5 rounds not for time: 10 DB bench press10 Lunges10 sit-ups10 ring rows/ pull-upsRead more

Warm-Up 3 Sets: 5 Calorie Row5 Power Jumps6 Dynamic Scorpions WOD Complete 5 Rounds for Max Reps: :30 Row for Calories:30 Rest:30 DB Hang Power Cleans 50/35 Each Arm:30 Rest:30 Deficit Push-Ups or Push-Ups 50/35 DB’s:30 RestRead more

Warm-Up 3 Sets: 10 PVC Overhead Squats10 PVC Pass-through Lunges10 Mountain Climbers6 Dynamic Scorpions Strength/Skill Complete 5 Sets: Snatch x 3 Reps 70% WOD Row 500 meters for time (max effort) Then, Row the amount of time it took to complete your first effort. Record the distance. Then, Row the distance you completed during your second effort. Record the time it takes. Rest 3 Minutes between each set Score example: 1:40, 480m, 1:45 Compare to: 5/7/2021 _______________________________________________________________ Sweat Class Warm up 3 Sets 10 jacks10 banded side steps10 bow and arrows10 pineapple pickers WOD 21 Minute AMRAP: Complete 10 mountain climbers/ grasshoppers every 3 min. 10 KBS10 DB step ups10 dips100 m jog/125m row/ 5 cal bikeRead more

Warm-Up 3 Sets: 10 Monster Walks, 5 Left, 5 Right10 Halo Squats10 Pineapple Pickers10 Halo Mountain Climbers Strength/Skill 8 Sets: Back Squat x 3 Reps @ 70% WOD Complete 3 Rounds for Time: 25 Wall Balls 20/1425 KBS 70/53Read more