Schedule update: Wednesday 5:30 PM & 6:30 PM are canceled due to snow Strength/Skill Dungeness Complete 4 Sets: 2 Power Hang Cleans, Just above the knee + 5 Front Squats Octopi Complete 4 Sets: 2 Hang Cleans, Just above the knee + 4 Front Squats @70% of Clean WOD Complete the Following for Time: 100 Double-Unders 20 Deadlifts 225/155 30 Sit-Ups 15 Deadlifts 25 Sit-Ups 10 Deadlifts 20 Sit-Ups 5 Deadlifts 15 Sit-UpsRead more

Schedule update: Tuesday – 6:30 pm canceled, Wednesday 5&6 am canceled due to snow and ice We apologize for any inconvenience! Strength/Skill Dungeness Complete 3 Sets, not for time: Push-Ups x 10 Reps @20X1 Wall Walk x 3 Reps Single-Arm DB Row x 6 Reps Each Arm Octopi Complete 3 Sets, not for time: Deficit Push-Ups x 10 Reps @20X1 HS Walk x 25 ft. Single-Arm DB Row x 6 Reps Each Arm WOD Dungeness & Octopi Complete 4 Rounds for Max Reps: 30 Seconds of Rowing or Biking for Calories Rest 30 Seconds 30 Seconds of Alternating Single-Arm DB Snatch D = 50/35 O = 70/50 Rest 30 Seconds 30 Seconds of Toes-to-Bar Rest 30 SecondsRead more

Dungeness & Octopi Strength/Skill Back Squat 6@70% 6@75% 3@80% 3@85% 2@90% 4@75% WOD “Helen” Complete 3 rounds for time: 400 Meter run 21 KBS 53/35 12 Pull-ups Compare to: 10/28/2019Read more

CrossFit 8 & 9 AM Yoga 9 AM in the Green Room WOD Teams of two, one person working at a time, Complete a 20 Minute AMRAP: 80 Calorie Row or Bike 30 DB Burpee Box Step-Overs 45/35 20″ box 30 Partner Med Ball Sit-Ups 20/14 40 Wall Balls 20/14Read more

Strength/Skill Dungeness Front Squat 5-5-5-5-5 – Weight by Feel Octopi Overhead Squat 5-5-5-5-5 – Weight by Feel WOD Dungeness Complete the Following for Time: 1,000 Meter Row Then, 5 Rounds of…. 4 Power Snatch 115/80 8 Pull-Ups 10 Hand Release Push-Ups 15 Minute Time Cap Octopi Complete the Following for Time: 1,000 Meter Row Then, 5 Rounds of…. 4 Power Snatch 135/95 8 C2B Pull-Ups 10 Hand Release Push-Ups 15 Minute Time CapRead more