Holiday Schedule: 7/5 – No 5&6 am classes. All other classes on normal schedule. Strength/Skill Dungeness Complete 5 Sets: High Hang Power Snatch x 3 Reps Octopi Complete 5 Sets: High Hang Snatch x 3 Reps WOD Dungeness & Octopi Complete the Following for Time: 100 Meter D-Ball Carry 100/70 400 Meter Run 50 KBS 53/35 25 Burpee Box-Jumps 20/14Read more

Holiday Schedule: July 4th – CrossFit at 9:30 July 5th – No 5 or 6 am classes. All other classes on normal schedule. WOD “DT” Complete 5 rounds for time: 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Push-Jerks 155/105 Compare to: 7/4/2018 In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.Read more

Strength/Skill Dungeness 3 Sets, Not for Time: Bottoms-Up Kettle Bell Carry x 100 Feet Each Side C2B Pull-Ups x 5-10 Reps OH Plate Sit-Ups x 10-15 Reps Octopi 3 Sets, Not for Time: Bottoms-Up Kettle Bell Carry x 100 Feet Each Side Bar Muscle-Ups x 1-5 Reps or Bar MU progressions OH Plate Sit-Ups x 10-15 Reps WOD Dungeness 15 Minute AMRAP: 6 Toes-to-Bar 10/8 Push-Ups 12 Alternating Reverse Lunges Octopi 15 Minute AMRAP: 6 Toes-to-Bar 10/8 Defecit Push-Ups 45’s/35’s 12 Alternating PistolsRead more

Dungeness & Octopi Strength/Skill Bench Press 15 Minutes to build to a 3RM Compare to: 6/6/2019 WOD Complete the Following for Time: 400 Meter Run Then, 4 Rounds of 5 Power Cleans 185/125 10 Burpees Over the Bar Then, 400 Meter Run 15 Minute Time CapRead more

Dungeness & Octopi Strength/Skill Back Squat 5 @ 70% 4 @ 75% 3 @ 80% 2 @ 85% 2 @ 85% 2 @ 85% WOD “Jackie” Complete the Following for time: Row 1000 Meters 50 Thrusters 45/35 30 Pull-Ups Compare to: 4/15/2019Read more