Front squat
15 Minutes to build to a 3 rep max


11 Minute AMRAP
1000m Row
50 Thrusters (45#/35#)
30 Pullups

Power Hour:


20 Minute AMRAP
2 Ring muscleups
4 Handstand pushups
8 Kettlebell swings (70#/53#)

Post load and total number of rounds to comments.

Jay G. making a heavy back squat look easy!


What’s your story: Jay Gillespie

Why did you join Kitsap CrossFit?
I joined Kitsap CrossFit after doing CrossFit for about a year at Rain City CrossFit in Bremerton. I loved it there but the owner suggested I should look into Kitsap CrossFit because the coaching was so good and I was getting to a point as an athlete that if I really wanted to progress I needed more than Rain City had to offer. I had done my first competition at that point and I was hooked so I wanted/want to see how good I could get. I paid for a trial week at KCF and we did a WOD with 315lb deadlifts in it and coach Carol all but fixed my chicken wing muscle ups with one cue (something I’d been messing with for months). We also had just moved to Poulsbo so that was all the convincing I needed to switch gyms. I felt a little bad leaving Rain City, but they will always be my first box and I’m still real close with a lot of people down there.

What has been your biggest accomplishment?
As far as my biggest accomplishment, that’s a tough one. I feel like CrossFit is one little accomplishment after another, each building on each other until it seems hard to believe how far you’ve come. Every PR feels like a big deal to me and that’s the thing that sticks in my mind most (my last PR was a 255 squat clean a few weeks ago.) Hard accomplishment wise my favorites are I got 8th place in the Cascade Classic RX division last year, was in the 97th percentile of crossfitters my age in the open this year and I ran a 1:45 half marathon last year. I am doing the classic again this year and running the Tacoma Narrows half marathon again so I’m really hoping to beat both those showings again this year.

What are you working on now?
Right now I am working on just finishing the quarter in school, but I plan on hitting the gym hard this summer. I have been working on stringing my ring muscle-ups together and tweaking my butterfly technique as I haven’t had either of those movements for super long, and they both can be a little wonky at times. One of my big weaknesses is my leg strength so I am going to be squatting a lot this summer. When I was in the military I lifted, but honestly my only goal was to look good without my shirt on, so I never squatted and I never deadlifted. I could bench press 40 more pounds than I could squat when I first started CrossFit so my legs still have some catching up to do. I’d like to get a 300lb front squat and a 400 pound backsquat together by the end of September, but that may be a tall order.

What’s your favorite Kitsap CrossFit memory?
I’d say my favorite memory from Kitsap CrossFit is Row for Reveille. I’ll be honest, I was not super excited about the event cause it seemed incredibly daunting. At about 9pm I was seriously questioning my life choices and every hour after that just got weirder both physically and mentally. I went to a kind of a dark place that was really surreal. When that last row hit though, and the trumpet played and everyone was screaming and cheering…I got choked up and was quickly overcome by feeling supremely grateful that I was able to take part in the event (special shout out to Lee Stadshaug for sponsoring me!). It was such a cool thing for a cause I have a personal stake in from my past experience and the whole thing was just awesome.

What motivates you to continue training at Kitsap CrossFit?
Not to get overly personal, but I think it’s possible that CrossFit played a part in saving my life. 3 years ago I was an all but homeless drug addict and alcoholic. I had sobered up many times before, even for upwards of a year at a time, but it never took. I was in a bad spot where I was either going to overdose or take my own life because I just couldn’t stop using. Literally, the only thing I did different this time around was at about 4 months sober, I joined Rain City CrossFit and eventually found my way to Kitsap CrossFit. Alcoholics Anonymous is built around community, finding support in the people around you and living in the solution together rather than in the problem. Beyond that though, it’s everywhere. I can go to any place in the world and find a meeting, just like I can go any place in the world and find a CrossFit gym that will welcome me to come embrace the suck with them for an hour for the cost of a t-shirt. AA was never enough for me and I think it’s part of the reason why I kept going back out. I really believe the community I found through Kitsap CrossFit and Rain City CrossFit that was my missing piece in my sobriety puzzle. I didn’t necessarily start doing CrossFit to stay sober, it just kind of happened that by making me healthier, more confident, more social and generally better able to deal with the trials and tribulations that come with being a sober addict I was able to rebuild my life. For some people talking about their feelings is enough to keep their minds straight, and I think that’s great. For me I find the most peace at the barbell and in that moment when all I can think about is taking my next breathe without throwing up. So that’s why I came and why I’ll be back tomorrow and as long as my body will let me!