Memorial Day Weekend Schedule: Saturday: “Murph” 8,9, & 10 AM Sunday: Closed Monday: Closed Dungeness & Octopi Strength/Skill Overhead Squat 5-5-5-5 Build Throughout WOD In teams of two, one person working at a time, complete your choice of the following for time: Row 5K (Switch every 250 meters, one rower per team) OR Bike 220/200 Calories (Switch every 10 calories, one bike per team)Read more

Dungeness & Octopi Strength/Skill Push Jerk 3-3-3-3-3 Build Throughout WOD Complete 5 Rounds for Time: 10 KBS 70/53 10 Goblet Squats 20 Straight Leg Sit-Ups 12 Minute Time CapRead more

Strength/Skill Dungeness Complete 7 Sets of: 1 Power Clean + 4 Front Squats @ 80% of 1RM Power Clean Octopi Complete 7 Sets of: 1 Clean + 3 Front Squats @ 85% of 1RM Clean WOD Dungeness & Octopi Complete the Following for Time: 1,000 Meter Row 30 Deadlifts 225/155Read more

Dungeness & Octopi Strength/Skill 4 Sets, Not for Time: Broad Jump x 3 Reps Rope Climbs x 2-3 Reps or Rope Pulls from ground x 3 Reps Strict HSPU x 5-10 Reps or L-Seated DB Press WOD 10 Minute AMRAP: 10 Burpees Over the Bar 10 Push-Press 115/80 20 Double-UndersRead more

Dungeness & Octopi Strength/Skill Back Squat 6 sets of: 3 Reps @ 80% WOD Dungeness 12 Minute AMRAP: 400 Meter Run 20 Reverse Lunges 20 Pull-Ups Octopi 12 Minute AMRAP: 400 Meter Run 16 Alternating Pistols 20 Pull-UpsRead more