05.09.14 Friday

THE GYM WILL BE CLOSED THIS SATURDAY. WE ENCOURAGE EVERYONE TO SUPPORT TWO LOCAL FUNDRAISERS HAPPENING SATURDAY. THE ALOHA MOANI 5K HAPPENING AT 8:30am IS A RUN TO CELEBRATE THE LIFE OF LOCAL MOTHER/CROSSFITTER WHO HAS PASSED. THERE WILL ALSO BE A TEAM WORKOUT/THROWDOWM FOR CANCER AT CROSSFIT NXNW IN PORT ORCHARD. THE THROWDOWN TAKES PLACE AT 9:30am. WE HOPE TO SEE EVERYONE OUT SUPPORTING OUR KITSAP COUNTY CROSSFIT COMMUNITY!

--TEAM WOD--

(Teams of two)

8 Rounds

10 Shoulder to Overhead (135/95)

10 KBS (choose #)

10 Pull-ups 

*one partner works at a time, split the work as you need to between the two partners. There is a STRICT 20 MINUTE CAP.

05.08.14 Thursday

THE GYM WILL BE CLOSED THIS SATURDAY. WE ENCOURAGE EVERYONE TO SUPPORT TWO LOCAL FUNDRAISERS HAPPENING SATURDAY. THE ALOHA MOANI 5K HAPPENING AT 8:30am IS A RUN TO CELEBRATE THE LIFE OF LOCAL MOTHER/CROSSFITTER WHO HAS PASSED. THERE WILL ALSO BE A TEAM WORKOUT/THROWDOWM FOR CANCER AT CROSSFIT NXNW IN PORT ORCHARD. THE THROWDOWN TAKES PLACE AT 9:30am. WE HOPE TO SEE EVERYONE OUT SUPPORTING OUR KITSAP COUNTY CROSSFIT COMMUNITY!

--THE WOD--

"The Usual Suspects"

5 Rounds

200m Run

10 Deadlifts (225/155)

20 ab-mat Sit-ups 

Re-Stocked with Progenex! Recover better!!'

05.07.14 Wednesday

THE GYM WILL BE CLOSED THIS SATURDAY. WE ENCOURAGE EVERYONE TO SUPPORT TWO LOCAL FUNDRAISERS HAPPENING SATURDAY. THE ALOHA MOANI 5K HAPPENING AT 8:30am IS A RUN TO CELEBRATE THE LIFE OF LOCAL MOTHER/CROSSFITTER WHO HAS PASSED. THERE WILL ALSO BE A TEAM WORKOUT/THROWDOWM FOR CANCER AT CROSSFIT NXNW IN PORT ORCHARD. THE THROWDOWN TAKES PLACE AT 9:30am. WE HOPE TO SEE EVERYONE OUT SUPPORTING OUR KITSAP COUNTY CROSSFIT COMMUNITY!

--SWOD--

Squat cycle wk# 7

3x1 Front Squat+ 3 Back Squats

@95% of your 1RM Front Squat

*based off your most recent 1RM Front Squat

--THE WOD--

10 min amrap

10 Power Snatch (115/75)

10 Toes to Bar

10 Burpees

CrossFit Kids trial group is underway!!!

05.06.14 Tuesday

THE GYM WILL BE CLOSED THIS SATURDAY. WE ENCOURAGE EVERYONE TO SUPPORT TWO LOCAL FUNDRAISERS HAPPENING SATURDAY. THE ALOHA MOANI 5K HAPPENING AT 8:30am IS A RUN TO CELEBRATE THE LIFE OF LOCAL MOTHER/CROSSFITTER WHO HAS PASSED. THERE WILL ALSO BE A TEAM WORKOUT/THROWDOWM FOR CANCER AT CROSSFIT NXNW IN PORT ORCHARD. THE THROWDOWN TAKES PLACE AT 9:30am. WE HOPE TO SEE EVERYONE OUT SUPPORTING OUR KITSAP COUNTY CROSSFIT COMMUNITY!

--SWOD--

3-3-3-3

Squat Clean

*scaled will do a power clean+front squat and progress to dropping under the bar

--THE WOD--

3 Rounds

25 Plate Ground to Overhead (45/25)

20 Box Jumps (24/20)

For time...

05.05.14 Monday

-FREE BEGINNER CROSSFIT THIS SATURDAY AT 11:30AM. ATHLETES BE SURE TO LET YOUR FRIENDS AND FAMILY KNOW ABOUT OUR BOX, LET THEM COME SEE WHAT WE ARE ALL ABOUT!

-CROSSFIT KIDS IS COMING SOON! WE ARE NOW A REGISTERED AFFILIATE WITH CROSSFIT KIDS!!!

--SWOD--

5-4-3-2-1

Push Press

*warm up with a few sets then make every set above a working set with a loading that is challenging

--THE WOD--

12-9-6-3-6-9-12

Thrusters (95/65)

V-ups 

05.03.14 Saturday

BEGINNER CROSSFIT @11:30AM SATURDAY MORNING!!!

--THE WOD--

"Stairway to Heaven"

50 Thrusters (95/65)

40 Box Jumps (24/20)

30 Pull-ups

20 Back Squats 

10 Burpees

05.02.14 Friday

-FREE BEGINNER CROSSFIT THIS SATURDAY AT 11:30AM. ATHLETES BE SURE TO LET YOUR FRIENDS AND FAMILY KNOW ABOUT OUR BOX, LET THEM COME SEE WHAT WE ARE ALL ABOUT!

-CROSSFIT KIDS IS COMING SOON! WE ARE NOW A REGISTERED AFFILIATE WITH CROSSFIT KIDS!!!

--THE WOD--

5 Rounds:

3 Wall Walks

10 Hang Snatch (95/65)

12 Over the Bar Burpees

(15 min time cap)