WOD:

Back squat
20 Minutes to build to a 3 rep max

THEN:

FOR TIME
1 Mile bike
50 DB Front rack walking lunges (50#/35#)
30 Chest to bar pull-ups

Post load and time to comments.

 

Karson earned his first muscle up last week! Congrats!

 

 

On Demand KCF Gear

We are happy to announce that you can now purchase Kitsap CrossFit apparel whenever you want. We now have an online store available through a company called Fully Amped. What’s super cool about this is that you are not limited to our pre-order timeframe or apparel choices. You can literally order what you want when you want it. Currently, we only have 1 design available, but we will be adding to that in the future. Check out all the options available here: KCF Store

Along with our online store, we will still be offering fresh, new designs as pre-orders in the gym. We work with a different company, Forever Fierce, to do all of our pre-order gear. We’ll still be working with them. As a matter of fact, we have a new zip-up hoodie design that will be dropping very, very soon.

The Fully Amped store is a great opportunity for you to get something for a family member or friend … Christmas is just around the corner (hint, hint, wink, wink).