Warm-Up 3 Sets: 5 Calorie Row20 Banded Pull-aparts20 Single Unders3 Inchworms Strength/Skill Push Press 5-5-5-5-5 70% WOD Complete Four Rounds For Time: 30 Double-Unders12 Single Arm DB Push Jerks 50/35 Split reps between arms anyway you wishRead More

Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)10 Goblet Squats10 Ring Rows20 Mountain Climbers Strength/Skill Back Squat 15 Minutes to build to a heavy single. -No retrying missed attempts WOD 12 Minute AMRAP: 200 Meter Run12 Pull-Ups8 Front Squats 155/105Read More

WOD Teams of Two, One Person Working at a Time, Complete Two Rounds For Max Reps: 2 Minutes of Sled Push 45’s/25’sRest 2 Minutes2 Minutes of Echo Bike, CaloriesRest 2 Minutes2 Minutes of KBSRest 2 Minutes2 Minutes of Rowing, CaloriesRest 2 MinutesRead More

If you have a minute, please vote for us in this year’s Best of South Kitsap! We’re in both the best fitness center, and best trainer categories. VOTE HERE You can vote every day until the 10th. Warm-Up 3 Sets: 100 Meter Jog10 PVC Pass Through10 Goblet Squats10 Ring Rows Strength/Skill Snatch Complete 5 Sets:...Read More

Warm-Up 3 Sets: 5 Row or Ski10 Sit-Ups10 Pineapple Pickers10 Squat Jumps Strength/Skill 5 Sets: Power Clean + Clean @ 75% WOD Complete 3, 3 Minute AMRAPs: 10 Deadlifts 135/958 Hang Power Cleans6 Front Squats Rest 2 minutes between each set Start from the top at the beginning of each AMRAPRead More

Warm-Up 3 Sets: 100 Meter Jog5 Bottoms-up KB Press10 Mountain Climbers20 Banded Pull-aparts Strength/Skill Shoulder Press 5@65%4@70%3@75%1@85%1@90%1@95-100+%1@100+% WOD 10 Minute AMRAP: 5 Burpees100 Meter Run5 Strict HSPU or 5 Push Press 115/75100 Meter RunRead More

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 4@80%3@85%2@90%1@95% WOD “Jackie” Complete the following for time: 1,000 meter Row50 Thrusters (45/35 lb bar)30 Pull-Ups Compare to: 2/14/2022Read More

Holiday Weekend Schedule: Saturday – 8:30 & 9:30 AMSunday – ClosedMonday – ClosedTuesday – No 5 or 6 AM 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...Read More

Holiday Weekend Schedule: Saturday – 8:30 & 9:30 AMSunday – ClosedMonday – ClosedTuesday – No 5 or 6 AM Warm-Up 3 Sets: 100 Meter Jog10 PVC Pass Through10 Goblet Squats10 Ring Rows Strength/Skill Snatch Complete 5 Sets: Mid Thigh + Ground @ 70% of snatch 1RM WOD Complete the following for time: 50 Wall Balls...Read More

If you have a minute, please vote for us in this year’s Best of South Kitsap! We’re in both the best fitness center, and best trainer categories. VOTE HERE Warm-Up 3 Sets: 5 Row or Ski10 Sit-Ups10 Mountain Climbers Strength/Skill Clean Complete 5 Sets: Mid Thigh + Below knee + Ground @ 70% of clean...Read More