• CrossFit Level 1 – August 08′
• CrossFit Football – May 09′
• CrossFit Running – June 09′
• CrossFit Kids -Nov 09′
• CrossFit Barbell – Dec 09′
• CrossFit Powerlifting – April 10′
• CrossFit Gymnastics – Sept 10′
• CrossFit Nutrition – Jan 10′
• CrossFit Coaches Prep Course – May 10′

The lecture will include but not be limited to:

1. Discuss important of diet (input) related to results (output) such as blood markers, body-fat, performance.
2. Discuss Paleo Diet and concepts
3. Discuss Zone Diet and concepts
4. Learn how to manage diet to increase performance, manage disease states such as DM, HTN, hyperlipidemia, decrease bodyfat (weight loss via documentation of input).
5. Discuss Lab work: Insulin, Lipid profile, Vit D, and Hgb A1c
6. Supplements
7. Post-WOD and pre-WOD meals
8. Q & A to finish lecture

Non-Kitsap CrossFit members: Click Here to register (click on Seminars/Events)
Kitsap CrossFit members: Register at the box

Our 2nd Paleo Bites Sale will begin at 9am on Saturday, December 3rd. The last event was a huge success and we raised nearly $250 for North Kitsap Fishline.

Bring your favorite paleo treat to sell and/or bring a big wad of cash to purchase some tasty yum-yums. Don’t forget to pop a buck into the jar and get yourself a hot cup ‘o Joe (BYOM – Bring Your Own Mug).

We are thrilled to announce the launch of the Slaughter County Barbell Club. Coach Mindi is heading up this venture and will be programming and primarily leading olympic weightlifting classes 2 days per week. This is an opportunity for you to come in 2 times each week and work on mastering the snatch and the clean & jerk. We are also planning to host weightlifting competitions as well as put together a team of athletes to travel to competitions in the area.

Olympic weightlifting is a great way to improve your overall athleticism. By training these movements you will not only become a better CrossFitter but a better athlete in general. Classes will run on Tuesdays at 7pm and Saturdays at 11am.

Come celebrate with us.  We’ll be WOD’ing and partying at the home of Jeremy and Shela.  The festivities will kick off with a team style WOD.  We’ll also have kids WODs and family games.  It’s definitely a family affair, so bring the whole gang.  We’ll be providing meat to grill and some adult and kid-friendly beverages.  Please bring a dish to share.

When: Saturday, Aug 27th

Time: 11am until 2pm

Where: Jeremy & Shela’s (Directions available at the gym)

Please join us for the 2nd Annual Kitsap CrossFit Memorial Day WOD. This year’s WOD will culminate a week of Hero WODs. While all of the Hero WODs are meaningful and inspriational, this year’s Memorial Day WOD has extra special meaning to us. This WOD was created to honor the life of a fellow Oceanside CrossFit athlete and friend of ours, Justin Schmalstieg. Justin was tragically killed by a roadside bomb while serving in Afghanistan in December of 2010.

Monday’s WOD will begin at 10am and run until everybody has finished. This will be our only class. The rest of the day should be spent with family, relaxing, recovering and remembering why this is such a great country to live in.

SSgt. Justin Schmalstieg

Triple Threat 5K Challenge

100-Day Burpee Challenge (5050 burpees)
5K row time trial
5K run time trial

Deadline: March 15th, 2011

To participate you must complete the 100-day Burpee Challenge, row and run 5K time trial all by March 15th, 2011. All Burpee Challenge rules apply. The row and the run will not be a part of KCF regular programming, they must be completed on your own time. You can come into the box anytime during scheduled class times (when rowing is not part of the WOD) to complete your row. Ideally, you will choose a 5K running event to participate in, or the 5K can be run on a track.

Everyone who completes all three “5Ks” will be entered into a drawing for cool prizes.

Grand Prize – 1 month FREE membership!!!

Good luck, peeps!

On December 1st we will embark on 100 days of burpees. This has become a challenge between the guys and gals of KCF, and others who have decided to jump on the Burpee Bus. Whichever group has the greatest number of finishers will be declared the winning group. As of this posting the men’s team was at just over 30 members and the women’s team is approaching 60. (Remember, it’s not about how many start, it’s about how many finish).

Here are the Rules:
1. Starting by doing 1 burpee on day 1. Add 1 burpee to your daily total each day for 100 days, finishing with 100 burpees on day 100. So, that means 1 burpee on day 1, 2 burpees on day 2, 3 burpees on day 3…and so on.

2. Burpees do not have to be performed all at one time. You can spread them out through the day as you see fit, you have to do them.

3. If burpees are part of the warm-up, WOD or cool-down, you can count them. Any burpees performed during the day count.

4. If you miss a day, make them up on the following day.

5. If you decide to join the group late, do all of the burpees owed up untl the day you join, and then keep on going.

6. This is about integrity. If you drop out, let us know so we can take your name off the list. We’re talking bragging rights here.

7. Shoot video of you doing burpees in unique places or settings and we’ll post them to the Kitsap CrossFit Facebook Page.  If you’re not currently a “fan” of Kitsap CrossFit on Facebook, become one.

The challenge wraps up on March 10th.  We’ll be sure to make it memorable.

On September 25th we will be joining CrossFit affiliates around the globe in raising needed funds for 3 very worthy causes:

The Livestrong Foundation
The Wounded Warrior Project
The CrossFit Foundation

Please commit to joining us for this fantastic event.  If you do not have a fundraising page set up, please bring a donation to drop into the box. 

When:  September 25th – first group starts @ 10am
Where:  Kitsap CrossFit
What to bring: An Indomitable Spirit  and a dish to pass for the potluck following the WOD.

Email dan@kitsapcrossfit.com for more information.

You asked for it, so here it is…

Our daytime class schedule is expanding again.  You can now get your heart pounding even earlier!  We are happy to add a 6:00 a.m. class on Tuesdays and Thursdays.  Remember that we have 2 showers, so you can get cleaned up and head straight to work after your WOD. 

We will continue our 10:00 a.m. class on Mondays, Wednesdays and Fridays as well.

Let us know if you have any questions!
info@kitsapcrossfit.com
360.930.4226

Keep your noggin warm and show your KCF pride with the new beanies!  They also make great holiday gifts!!

Available now in the pro shop for $15. 

The coolest thing you can wear on your skull this season!