Online Registration for this year’s Jingle Bell Run ends Wednesday @ Midnight! Sign-up now to be on our team by clicking HERE! Friends and family are welcome to join our team. If you sign-up, come enjoy food and drinks at the gym before the run Saturday! The run starts right outside the gym! Dungeness & Octopi Strength/Skill Bench Press Three sets of: 10 reps @ 93-95% of your 10-RM (use 10-RM from 11/14) WOD 15 Minute AMRAP: 21 Double-Unders 7 Deadlifts 255/180 7 Pull-upsRead more

Online Registration ends Wednesday @ Midnight! Sign-up now to be on our team by clicking HERE! Come enjoy food and drinks at the gym before the run Saturday! The run starts right outside the gym! Strength/Skill Dungeness Complete 4 sets the following, not for time: High Box Jumps x 3 Reps (Step down and reset between each rep) Dips x 5-10 Reps Strict Supine Pull-ups x 5 Reps Octopi Complete 4 sets the following, not for time: High Box Jumps x 3 Reps (Step down and reset between each rep) Ring Dips x 5-10 Reps Strict Supine C2B Pull-ups x 3-5 Reps WOD Dungeness & Octopi Complete 4 sets for max reps: 30 Seconds of Alternating Single Arm DB Hang clean & Push Press 50/35 Rest 30 Seconds 30 Seconds of Toes-to-Bar Rest 30 Seconds 30 Seconds of Burpees Rest 30 SecondsRead more

Dungeness & Octopi Strength/Skill Back Squat 5@70% 4@75% 4@75% 4@75% 4@75% WOD 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. Score example: 1:40, 480m, 1:45 Compare to: 9/6/2018Read more

WOD Dungeness & Octopi Teams of two, one person working at a time, complete a 25 Minute AMRAP: 10 Pull-Ups 20 KBS 53/35 40 Walking Lunges  Read more

Thanksgiving Schedule: Friday – 8:30 am (Sweat Class), 9:30 am, 3:30 pm Saturday – 8:00 am, 9:00 am Strength/Skill Dungeness Power Snatch 3-3-3-3-3 @ 70% Octopi Snatch 3-3-3-3-3 @ 70% WOD Dungeness & Octopi Teams of two, one person working at a time, complete a 15 Minute AMRAP: 50 Deadlifts 135/95 40 Hang Power Cleans 135/95 50 Straight Leg Sit-Ups 40 Push-UpsRead more