Dungeness & Octopi Strength/Skill Back Squat 4-4-4-4-4 Perform all sets @ 77% WOD Complete two rounds for time: 800 Meter Run 25 KBS 53/35 15 Pull-Ups 16 Minute Time CapRead more

Dungeness & Octopi Complete 5 Sets: Hang Power Snatch x 3 Reps Perform all sets between 70%-75% of Snatch WOD Dungeness & Octopi Row 500 meters for time (max effort) Then, Row the amount of time it took your first effort. Record the distance. Then, Row the distance you completed during your second effort. Record the time it takes. Rest 3 Minutes between each set Score example: 1:40, 480m, 1:45 Compare to 9/10/2019Read more

WOD Teams of two, one person working at a time, complete the following for time: 100 Calorie Row 20 Burpees 100 KBS 53/35 20 Burpees 100 Wall Balls 20 Burpees 100 KBSRead more

Strength/Skill Dungeness & Octopi 4 Sets: Hang Power Snatch x 5 Reps @ 60-65% WOD “Newport Crippler“ Complete the following for time: 30 Back Squats 225/155 1 Mile Run Compare to: 8/23/2019Read more

Below are some temporary changes to yoga classes to due schedule conflicts: Thursday 1/23 – 6:30 PM (instead of 4:30) Saturday 1/25 – 9:00 AM Sunday 1/26 – 9:00 AM Tuesday 1/28 – 6:30 PM (instead of 4:30) Dungeness & Octopi Shoulder Press 15 Minutes to build to a heavy single Compare to 9/19/2019 WOD 9 Minute AMRAP: 3 Thrusters 95/65 3 Toes-to-Bar 6 Thrusters 6 Toes-to-Bar 9 Thrusters 9 Toes-to-Bar Keep increasing the reps by three until time expires.Read more