Dungeness & Octopi Strength/Skill Back Squat 10-10-10 Build throughout WOD Complete 3 Rounds for time: 5 Single Arm DB OH Lunge, right arm 50/35 5 Single Arm DB OH Lunge, left arm 10 Burpees over the dumbbell 10 C2B Pull-upsRead more

Great job on 18.1, everyone! WOD Teams of two, complete the following with one partner working at a time: 16 Minute AMRAP: 40 Wall balls 20/14 40 Partner Med ball Sit-ups 20/14 20 DB Front rack lunges 50/35Read more

The 2018 Open is here! Thanks to Andy and Ed for completing 18.1 for our live announcement in their bunker gear! Be sure to donate to their fundraising pages: Ed’s donation page Andy’s donation page For 18.1, we will be running classes in an open heat format. Come in, get warmed-up, and join one of the heats starting every 20 minutes from 5-7 AM, 9:30-11:30 am, 3:30-7:30 pm. The last heat will start at 7:05 pm. Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks (5 each arm) 50/35 14/12 cal rowRead more

Programming note: For the next five weeks, Thursdays will be active recovery days due to the CrossFit Open. We will focus on gymnastics skills, light work, and mobility. We don’t know what workout CrossFit HQ will have us complete on Friday, so don’t overdue any movements. If you forgot to sign-up for the intramural and would still like to participate, let us know and we’ll add you to a team! Strength/Skill 15 Minutes to work on gymnastics skills of your choice. This time may also be spent working on mobility. WOD Row or Bike for 10-20 minutes at a conversational pace. This should be a pace which will make you sweat, but won’t leave you feeling exhausted after. Thursday night we kick-off the 2018 Open season! Our Live 18.1 announcement will be featuring a head-to-head match-up between two South Kitsap Firefighters, who will be completing the workout in bunker gear as...Read more

Still want to sign-up for the Intramural? There’s still time! Write your name on the board to be placed on a team. WOD Dungeness & Octopi Complete a 20 minute AMRAP: 3 Power Snatch 135/95 15 Double-unders 10/8 Push-ups 15 Straight Leg Sit-upsRead more