March 2015

Monday’s WOD

Skill/Strength Clean and Jerk form and Technique WOD AMR 16 Minutes: 3,6,9,12,15,18,21 etc. Hand Release Pushups 3,3,3,6,6,6,9,9,9, etc. Clean and Jerks 115#/75# *Every 2 Minutes on the Minute starting at 0:00, 10 KB Swings 53#/35#

Partner WOD

Row – 750 Meterspartner hold front rack position (215/145)then50 – BurpeesPartner holds weight overhead (135/95)then50 – ThrustersPartner holds at the bottom of a dip*Both partners must complete each round AKA do all the reps. so for instance if im working out with frannie. She must Row 750 and I must row 750, She must do …

Partner WOD Read More »

Love Rowing

seven ways to jailbreak in 6 daysios jailbreakthese 10 hacks will make you jailbreak like a pro   500m time trial Row a 500 meter time trial, going for your personal best. Rest 3-5′ 5000m with rate changes every 1000m: 22-24-26-28-24 Row for a total of 5000 meters at a sustainable intensity, varying your stroke …

Love Rowing Read More »

Wednesday 0318

top papers choicescollege paper writing servicetop ten ways to buy a used papers 3 Hang power clean on the minute every minute for 8 Mins WOD 5 Rounds: 12 Deadlifts 115#/77# 9 Hang Power Cleans 6 Shoulder to Overhead 200m Run

Tuesday 0317

the fundamentals of papers revealedeasyspy reviews7 ways to improve papers so business bulletins over the webacademic writing serviceand the papers online SKILL 10 MIN. EMOM Option 1: Running! EMOM, sprint 60-100ms. Rest whatever is remaining of minute. Option 2: Rowing! EMOM, sprint 100ms. Rest whatever is remaining of minute WOD 3 Rounds: 20 Wall Ball …

Tuesday 0317 Read More »

Shoulder 2 OH/Burpees

Strength/Skill: 1 Rep max push/split jerk WOD: Complete for time, 4 Shoulder to Overhead 135/95 6 Burpees 8 Shoulder to overhead 6 Burpees 12 Shoulder to overhead 6 Burpees 8 Shoulder to overhead 6 Burpees 4 shoulder to overhead 6 Burpees * Bar starts from the floor

Power Cleans/Knees to Elbows

Today is the last day of the Texas method strength progression. Let’s see PR’s across the board today then we can get ready to test those single rep maxes over the next couple of weeks Strength: Squat 5 Rep max Press 5 Rep max WOD: 21-15-9 Power cleans 95/65 Knees to Elbows


The shoulder is an amazing joint. Compared to other joints in the body, it’s mobility is unmatched. The shoulder has over 180 degrees of motion through flexion, extension, abduction, and adduction. Typically when we warm up our shoulders we may do some pressing movements, maybe some internal/external rotation, but very rarely do we ever warm …

Crossfit Read More »


We have moved to 15769 George Ln Poulsbo! We have a new gym location that is bigger and better! We have added 2 new indoor pickleball courts along with our regular workout space! Please call Julie at 206-619-2940 with any questions.

We now have 2 indoor pickleball courts open!