Kitsap CrossFit - Forging Elite Fitness in Poulsbo, WA 

Workout of the Day

September 29, 2014 at 8:30 pm

Tuesday 09/30/14


30 Chest-to-Bar Pull-Ups
400m Run
15 Overhead Squats (135#/95#)
800m Run
15 Overhead Squats (135#/95#)
400m Run
30 Chest-to-Bar Pull-Ups

Post time to comments.

The Ben Morgan does his best to break our balls.

The Ben Morgan does his best to break our balls.

New Nutrition Option at Kitsap CrossFit!

We’ve just started carrying FUEL FOR FIRE.  Their product is called a “Fuel Pack,” which is basically real food (bananas, berries, and/or sweet potatoes) and 10 grams of whey protein in a squeezable pouch.  It’s unsweetened, gluten-free, and contains nothing artificial.

Fuel Packs are great for pre/post workout, a protein-rich snack, or on competition days between events.  No refrigeration required, so you can just throw one in your bag whenever you need it.

You can learn more about Fuel For Fire at or ask one of our coaches about it. Each 100 calorie Fuel Pack is $3.50 + tax.

comments Comments (0)    -
September 28, 2014 at 8:30 pm

Monday 09/29/14


Weighted strict pull-up
Build to a heavy set of 3

10 min Ladder
1 Strict Pull-Up, 2 Hand-Release Push-ups
2 Strict Pull-Ups, 4 Hand-Release Push-ups
3 Strict Pull-Ups, 6 Hand-Release Push-ups

Post loads and highest round completed to comments.

John, beating the Blerch at his first marathon.

Thought Provoking Question by John Hines

(This was a recent Facebook status by John H., pictured above during his first marathon just over 1 week ago. Since finishing his marathon, he has gone on to become a Tough Mudder. Health and fitness were not always top priorities for John. Check out his photo from just 5 years ago and this one from 15 years ago.)

Wellness screening at work today. By every measure, I am the picture of health. (Except for my stubborn belly fat. Slowly…)

I eat a low-carb, meat-based diet with very little sugar. I pick the fattiest cuts of meat. I eat as much of it as I want. I drink coffee with heavy cream. I do CrossFit workouts 3-4 times per week.

Three years ago, I was on my way to cardiac problems, high blood pressure, and my blood sugar was climbing. 18 months ago, I couldn’t climb a single flight of stairs without being out of breath. This past Saturday, I finished a marathon.

Where would you be today, if you’d started three years ago?

Where will you be in three years if you start today?

Most recent comments
  • Great coaching Ricky at the 4:00 class. It was fun to work out with the afternooners. Bunch of heavy hitters for sure!

    Posted by: matt Crollard 8:18 pm on September 29th, 2014
  • 62# on the weighted pull-ups, 8 complete rounds + 25 reps on the AMRAP. That was a ridiculously long 10 minutes.

    Posted by: Dan H. 6:38 pm on September 29th, 2014
  • What a great accomplishment, John!

    Posted by: Corri girl 7:09 am on September 29th, 2014
comments Comments (3)    -
September 27, 2014 at 7:46 pm

Sunday 09/28/14


Rest day


Crazy Mountain Biking!

comments Comments (0)    -
September 26, 2014 at 8:57 pm

Saturday 09/27/14


Three rounds with a running clock of 1 min for max reps of each movement.
Handstand push-ups
Power snatches (75#/55#0
Box jumps (24″/20″)
Thrusters (75#/55#)
Chest-to-bar Pull-ups

1 min rest between rounds. Post total number of reps to comments.

Jennifer W. preps for the Tough Mudder at Friday Night Lights.

Jennifer W. preps for the Tough Mudder at Friday Night Lights.

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September 25, 2014 at 8:30 pm

Friday 09/26/14

**Friday Night Lights – tonight at 6:15. Bring a dish to share and your own beverages.


“Thunder Clap”
100 Double-Under Buy-In

Kettlebell Swings (70#/53#)

100 Double-Under Cash-Out

Post time to comments.


The Phoenix Rise training hard for the Grid League Playoffs.

End of a Good Run For The Rise

The Phoenix Rise’s run in the playoffs came to a disappointing end on Thursday. They fought hard, winning their first round playoff match against the New York Rhinos by just 1 point. On Thursday, in a back and forth battle, the Rise fell to the San Francisco Fire by the same score of 18-17, missing a chance to play for the league championship against the D.C. Brawlers. If you didn’t get a chance to see Thursday night’s match it will be aired on NBCSN on Thursday, October 2nd. The Championship match will be held on Wednesday, October 1st.

Most recent comments
  • 7:08 Rx

    Posted by: Rickey 6:51 pm on September 26th, 2014
comments Comments (1)    -
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