Strength/Skill Dungeness Complete 5 Sets: 2 Power Cleans + 3 Front Squats @ 85% of Clean Octopi Complete 5 Sets: 2 Cleans + 2 Front Squat @ 85% of Clean WOD Complete the Following for Time: 100 Meter Farmers Carry 70/53 (Each Hand) 1,000 Meter Row 100 Double-Unders 20 Front Squats 185/135 (From the Ground) 15 Minute Time CapRead more

Dungeness & Octopi Strength/Skill 1) Deadlift, 12 Minutes to Build to a heavy tripple @20X0 2) 5 Minutes to find Strict Pull-Ups x Max Reps or Build to a Heavy Weighted Strict Pull-Up Single 3) 8 Minutes to build to a Heavy Push Press WOD 9 Minute AMRAP: 200 Meter Run 18 KBS 53/35 12 BurpeesRead more

Dungeness & Octopi Strength/Skill Back Squat Complete 6 Sets of: 3 Reps @ 83% WOD “Fran” Complete the following for time: 21-15-9 Thrusters 95/65 Pull-ups Compare to: 7/8/2019Read more

Saturday classes due to the Jingle Bell Run 5K! Our doors will open at 11 am. WOD Jingle Bell Run 5KRead more

Saturday Schedule for Jingle Bell Run: Doors will open at 11 and Saturday’s WOD is the Jingle Bell Run 5K! No 8 or 9 am classes. Strength/Skill Dungeness Complete 4 Sets: Power Snatch x 3 Reps @75-80% Octopi Complete 4 Sets: Snatch x 3 Reps @75-80% WOD Dungeness & Octopi “Cindy” 20 Minute AMRAP: 5 Pull-Ups 10 Push-Ups 15 SquatsRead more