Dungeness & Octopi Strength/Skill Complete 5 Sets, not for time: Deadlift x 3 Reps @ 85% Incline DB Bench Press x 8 Reps Banded Leg Curls x 20 Reps Banded Tricep Pull-downs x 10-15 Reps WOD Complete the Following for Max Reps: 2 Minutes of Man Makers 50/35 Rest 2 Minutes 2 Minutes of Wall Balls Rest 2 Minutes 2 Minutes of D-Ball Carry x 100 meters (5 reps) 100/70 Rest 2 MinutesRead more

Strength/Skill Dungeness Complete 5 Sets: 3 Power Cleans + 2 Front Squats @ 80% of Clean Octopi Complete 5 Sets: 3 Cleans + 2 Front Squat @ 80% of Clean WOD Dungeness Complete 4 Sets for max Reps 30 Seconds of Strict Shoulder Press 95/65 Rest 30 Seconds 30 Seconds of Alternating Reverse Goblet Lunges 53/35 Rest 30 Seconds 30 Seconds of Toes-to-Bar Rest 30 Seconds Octopi Complete 4 Sets for max Reps 30 Seconds of Strict HSPU Rest 30 Seconds 30 Seconds of Alternating Pistols Rest 30 Seconds 30 Seconds of Toes-to-Bar Rest 30 SecondsRead more

Online Registration for this year’s Jingle bell Run ends in a couple days! Don’t miss out. sign-up for our team HERE! CrossFit Kids starts Tuesday night at 5:30! Dungeness & Octopi Strength/Skill Complete 5 Sets, not for time: Supine Barbell Row x 6 Reps Dips x 10 Reps or Weighted Dips x 3 Reps Broad Jump x 3 Reps Push Press x 4 Reps @70-75% (Try to increase by 5-10 lbs. from last week) WOD Complete the Following for Time: 1,000 Meter Row 50 KBS 53/35 800 Meter RunRead more

Dungeness & Octopi Strength/Skill Back Squat Complete 6 Sets of: 3 Reps @ 80% WOD 9 Minute AMRAP: 7 Thrusters 95/75 7 Pull-Ups 21 Double-UndersRead more

Holiday Schedule 11/29: 8:30 Sweat, 9:30, 10:30, 3:30, 4:40, 5:30 Strength/Skill Dungeness Complete 5 Sets: Hang Power Snatch, Below Knee x 3 Reps @70-75% Octopi Complete 5 Sets: Hang Snatch, Below Knee x 3 Reps @70-75% WOD Complete your choice of the following for time: Run 1 Mile Or Row 2,000 Meters Or Bike 100 Calories Compare to 8/30/2019Read more