CrossFit Kids ages 6-12, limited spots available. Contact us to reserve a spot! 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 75% WOD 10 Minute AMRAP: 6 Single Arm DB Push Press, Right Arm 50/358 Single Arm DB Front Rack Lunge, Right Arm10 Single Arm DB Front Squat, Right Arm12 Burpees Over DB6 Single Arm DB Push Press, Left Arm8 Single Arm DB Front Rack Lunge, Left Arm10 Single Arm DB Front Squat, Left Arm Sweat Class Warm up 3X 15 jumping jacks:15 plank10 banded side steps WOD 5 min. AMRAP 20 double unders6 push-up plank rows Rest 1 min. 5 min. AMRAP 5 burpees10 cal . Row Rest 1 min. 5 min. AMRAP 7 push press7 box jumps/ step-upsRead 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 @ 75% WOD Complete 5 Rounds For Time: 4 Deadlifts 315/22022/20 Calorie Row or 20/18 Calorie BikeRead 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 5-7 Reps (scale with seated barbell press x 5)Alternating Pistols x 12 Reps (scale with goblet reverse lunges)Banded Tricep Pull-Down x 20 Reps WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups __________________________________________________________________ Sweat class Warm up 3X:30 jog/ row10 pineapple pickers3 inchworms WOD 3 rounds not for time 8 dips8 DB row each arm8 DB squats Then, 10 min. AMRAP 8 push ups10 sit ups12 walking lungesRead 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 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