Warm-Up 3 Sets: 10 Monster Walks, 5 Left, 5 Right10 Halo Squats10 Pineapple Pickers10 Halo Mountain Climbers Strength/Skill 7 Sets: Back Squat x 3 Reps @ 80% WOD Complete the Following For Time: Bike 55/50 Calories400 Meter Farmer Carry 70/53Read more

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: 250 Meter Row3 Inchworms20 Jumping Jacks Strength/Skill Clean 5@65%3@70%3@75%3@80%2@85%2@90% WOD Complete 4 Sets for Max Reps: :30 Hang Power Cleans 155/105Rest :30:30 Wall BallsRest :30: 30 Sit-UpsRest :30 Sweat Class Warm-up 3 Sets: :30 jog:30 skipping high knees10 pineapple pickers3 inchworms WOD 18 Minute AMRAP: Every 3 min. :20 mountain climbers 7 wall balls7 KBS7 box jumps/step-ups100 meter run/10 cal rowRead more

Warm-Up 3 Sets: 100 Meter Jog5 Yogi Push-Ups5 Bottom-up KB Press Strength/Skill 5 Sets, Not For Time: Strict HSPU x 5-10 Reps (scale with seated barbell press x 5)Barbell Row x 6 RepsStrict Supine Pull-up x 5-10 Reps WOD 7 Minute AMRP: 21 Double-Unders10 Push Press 95/65Read more

Warm-Up 3 Sets: 100 Meter Jog10 Air Squats10 Mountain Climbers WOD 15 Front Squats 135/9515 Burpees Over the Bar200 Meter Run15 Front Squats 135/9515 Burpees Over the Bar400 Meter Run15 Front Squats 135/9515 Burpees Over the BarHill Run 21 Minute Time CapRead more

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 operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.Read more