Kitsap CrossFit - Forging Elite Fitness in Poulsbo, WA 

Workout of the Day

August 25, 2014 at 8:46 pm

Tuesday 08/26/14


6 Rounds for time
200m Run
10/13* Ball slams (50#/20#)

*The women will perform 13 reps instead of 10 because the heaviest available balls are significantly lighter than the men’s.

Post time to comments.

Elisa, one of our dedicated 5am'ers works her way through 10 minutes of snatches.

Elisa, one of our dedicated 5am’ers works her way through 10 minutes of snatches.

Most recent comments
  • 9:04 Rx.

    Posted by: David M 8:44 pm on August 26th, 2014
  • 8:38Rx I am pretty sure I would have been 20 seconds slower if Jeff was not chasing me and I was not chasing Mike. What a burner, great class today Janet! Awesome work 5pm crew!

    Posted by: Rickey 6:37 pm on August 26th, 2014
comments Comments (2)    -
August 24, 2014 at 8:17 pm

Monday 08/25/14


“Lift up Luke”
5 min AMRAP
4 Power cleans (155#/105#)
24 Double unders
10 Pull-ups

Compare to 10/22/13 and post number of rounds and reps completed to comments.


Dave’s Epic Row

One of the major tenets of CrossFit is that the fitness we develop isn’t intended to just make us better at CrossFit, but to allow us to do things we may not have thought possible before. We had a great example of that on Sunday as Dave Lambert, owner and brewmaster at Slippery Pig Brewery, accomplished an epic nautical journey. He delivered a keg of his beer from his brewery in downtown Poulsbo to the Hale’s Ales Brewery & Pub in Ballard … in a row boat. This was a 14 mile journey that took him across the Puget Sound and through the Ballard Locks. The total time of the journey was 6 hours and 45 minutes. Aside from a bit of a sore rump from sitting for nearly 7 hours and sore hands, Dave completed the row pretty much unscathed and feeling fairly chipper. Amazing what a bit of fitness can do for a person.

Check out more pictures from the journey on the Kitsap CrossFit Facebook page.

Most recent comments
  • 4+3 Rx

    Posted by: Dave W 10:54 am on August 26th, 2014
  • 4+1rx

    Posted by: matt Crollard 9:53 pm on August 25th, 2014
  • 4+32Rx.

    Posted by: David M 6:42 pm on August 25th, 2014
comments Comments (6)    -
August 23, 2014 at 9:00 pm

Sunday 08/24/14


Rest day

Nate shows off his fresh ink while recovering from another WOD.

Nate shows off his fresh ink while recovering from another WOD.

comments Comments (0)    -
August 22, 2014 at 8:30 pm

Saturday 08/23/14


Team 100′s, in teams of 2
100 Burpees
100 Dumbbell snatches (50#/35#)
100 Wall balls (20″/14#)
100 Burpees

Only 1 person can be working at a time. Reps do not have to be evenly distributed. Post time to comments.

Thursday's birthday girl gets after some snatches.

Thursday’s birthday girl gets after some snatches.

comments Comments (0)    -
August 21, 2014 at 8:31 pm

Friday 08/22/14


Split squat
4-4-4-4-4 (per leg, as heavy as possible)

2 Rounds for time
500m Row
400m Run
50 Double unders

Power Hour:
Power clean ladder – 2 times through
Men = 135, 155, 175, 190, 210, 225, 240, 255+
Women = 90, 100, 110, 120, 135, 150, 160, 170+

30 reps for time
Power clean @ 75% of best weight from ladder

Post loads and times to comments.

Screen Shot 2014-08-21 at 9.25.10 PM

A Message From A Pro Athlete: Thanks For Your Support

I would like to thank you for the support over the past year with my quest for the Reebok CrossFit Games and the National Pro Grid League. Your support during the Open, the Masters Qualifiers, and the Games was awesome. I wouldn’t be where I am if it weren’t for every single one of you. When I was a young hockey player with big dreams, my mother gave me some valuable advice. She told me to always do my best because you never know who’s watching. This meant NCAA coaches, NHL scouts, or perhaps a youngster with his own dreams of being a professional hockey player some day and anything less than my best might deter him. The same adage holds true with CrossFit. Every time I’m in the gym, I feel the pressure to perform at my absolute best. This might mean going as fast as I can move or lifting a heavy load while hitting the range of motion standards and accurately counting my reps (the funny thing is,  I often lose count of my reps and end up doing several more than what’s required). I never know who’s watching or when they’re watching, but I know I must set a good example. Believe it or not, this helps me to get better, and hopefully I am able to do the same for some of you.

My latest journey as a professional athlete starts this week. The GRID league kicked off on Tuesday, August 19th with the first match between New York Rhinos and Los Angeles Reign. My team, the Phoenix Rise, kicks off the season on Saturday, August 23 at 6 pm PST with a match against the D.C. Brawlers. You can follow all future matches by visiting and clicking the appropriate match live stream. Old matches will be archived.

Thanks to all of you for making Kitsap CrossFit such an amazing community!


Most recent comments
  • 185# on the split squat. 8:34Rx on wod. Yeah, thanks for the push Nick. You killed the row!

    Posted by: David M 4:56 pm on August 22nd, 2014
  • Split squat: 155#
    WOD: 9:06 Rx … Great race David!

    Posted by: Nick R 4:42 pm on August 22nd, 2014
  • 165/9:23 thanks for stopping bye Ross that was fun trying to catch you the entire time

    Posted by: Brad T 4:01 pm on August 22nd, 2014
comments Comments (6)    -
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