Dungeness & Octopi Strength/Skill Complete 5 Sets: Hang Power Clean x 5 Reps @ 70-75% of Clean WOD Complete the following for Time: 1,000 Meter Row Then, 4 Rounds 10 Deadlifts 255/175 20 Straight Leg Sit-Ups 15 Minute Time CapRead more

Dungeness 4 Sets, Not for Time: Strict C2B Pull-Ups x 5-10 Reps HS Hold Against the Wall x 15-30 Seconds DB Bench Press, Neutral Grip x 8 Reps Octopi 3 Sets, Not for Time: Strict Ring to Sternum Pull-ups, False Grip x 3-5 Reps Freestanding HS Hold x 15-30 Seconds DB Bench Press, Neutral Grip x 8 Reps WOD 13 Minute AMRAP: 40 Double-Unders 15/12 Hand Release Push-Ups 10 Pull-UpsRead more

Yoga Schedule Modifications Below are some temporary changes to yoga classes to due schedule conflicts: Tuesday 1/21 – 4:30 PM Thursday 1/23 – 6:30 PM (instead of 4:30) Saturday 1/25 – 4:00 PM (instead of 9:00 AM) Sunday 1/26 – 9:00 AM Tuesday 1/28 – 6:30 PM (instead of 4:30) Dungeness & Octopi Strength/Skill Back Squat 6@70% 5@75% 4@80% 3@85% 2@90% WOD Complete Three Rounds for Time: 400 Meter Run 15 Burpees 15 Kettle-Bell Swings D + 53/35, O = 70/53 16 Minute Time CapRead more

Yoga Schedule this weekend: Saturday 10:00 AM (Instead of 9:00) Sunday 9 AM WOD Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of: 12 Burpees Over the Plate 12 OH Plate Sit-Ups 25/15 12 DB Single Arm Push Press or Push Jerk (6 Each Arm) 50/35 12 Goblet Squats 70/53 15 Calories of Rowing or BikingRead more

Strength/Skill Dungeness Front Squat 3-3-3-3-3 – Weight by Feel Octopi Overhead Squat 3-3-3-3-3 – Weight by Feel WOD EMOM for 18 Minutes: Minute 1 – Hang Power Snatch x 5 Reps D= 115/75 O = 135/95 Minute 2 – Wall Balls x 15 Reps 20/14 Minute 3 – Dips x 8 Reps D= Stationary O = RingsRead more