Warm-Up 3 Sets: 10 Air Squats3 Inchworms8 Dynamic Scorpions Strength/Skill Dungeness Complete 4 Sets: 1 Power Clean + 6 Front Squats @ 75% of Clean 1RM Octopi Complete 4 Sets: 1 Clean + 5 Front Squats @ 75% of Clean 1RM WOD 8 Minute AMRAP: 10 Hang Power Cleans 95/6520/15 Hand Release Push-UpsRead more

Warm-Up 3 Sets: 5 Cal Row3 Inchworms5 Strict Shoulder Press w/ Empty Bar WOD 16 Minute AMRAP: 15 Calorie Row5 Push Press 135/9515 Air SquatsRead more

WOD 5K Run We will be closed Monday for Labor Day.Read more

Warm-Up Tabatta Row WOD Complete the Following for Time 500 Meter Row24 Alternating DB Hang Clean to Push Jerks 50/3524 Burpees Over the Rower500 Meter Row12 Alternating DB Hang Clean to Push Jerk12 Burpees Over the Rower500 Meter Row8 Alternating DB Hang Clean to Push Jerk8 Burpees Over the RowerRead more

Warm-Up 3 Sets: 10 Air Squats10 Sit-Ups10 Reverse Lunges Strength/Skill Complete 5 Sets: Back Squat x 6 Reps @22X1Single-Arm DB Rows x 6 Reps, each arm WOD Complete the Following for Time: 400 Meter Farmer Carry 70/53 Compare to: 2/20/2020Read more