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

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