Murph Saturday – 8:30 & 10:00 am Closed Sunday & Monday Warm-Up 2 Minute Bike or Row 3 Sets: 10 PVC pass through lunges:15 Squat hold10 Pineapple pickers:15 Bar hang Strength/Skill EMOM for 24 Minutes Station 1 High hang snatch x 3 reps 95/65Station 2 Farmer carry x 100 meters 53/35Station 3 Bike x :30 Max calories Score = bike caloriesRead more

Take a minute to nominate us in this year’s Best of South Kitsap HERE Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 Sampson lunges5 Bottoms up KB press/arm20 Banded pull-aparts Strength/Skill Push press 5-5-5-5-5 @70% WOD 3 sets for max reps: 1:00 Burpee box step-overs 24/20:30 Rest1:00 KBS 53/35:30 Rest1:00 Strict pull-ups:30 RestRead more

Murph this Saturday 8:30 & 10:00 am Warm-up 2:00 Bike, row, ski 3 sets: 10 Halo monster walks5 Single arm DB deadlifts/arm20 Single-unders Strength/Skill Back squat 4-4-4-4 @ 80% WOD For time: 100 Double-unders50 Alternating Db snatches 50/35100 Double-undersRead more

WOD Teams of two, one person working at a time: 40 Partner medicine ball sit-ups 20/14200 Meter run50 Thrusters 95/65400 Meter run50 Hang power cleans 95/65800 Meter run40 Partner medicine ball sit-upsRead more

Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 Sampson lunges10 KB deadlifts Strength/Skill 5 Sets: Power clean x 3 reps WOD For time: 30 Calorie Bike20 Box jumps or step-ups 24/2020 KBS 70/5330 Calorie SkiRead more