Dungeness & Octopi Strength/Skill Back Squat 8 sets of 3 reps @ 73% WOD 10 Minute AMRAP: 15 KBS 53/35 20 Air Squats 40 Double-UndersRead more

WOD Teams of two, one person working at a time, complete the following for time: 400 Meter Farmer Carry 70/53 (complete the walk together with partner carrying at a time) 80 Pull-ups 60 Burpees 40 Box Jump-Overs 20 Man makers 50/35Read more

Strength/Skill Dungeness Complete 5 sets: Power Snatch from above knee x 3 reps Octopi Complete 5 sets: Snatch from above knee x 3 reps WOD Dungeness Complete the following for time: 30 Front Squats (from the ground) 155/105 Row 1,000 meters OR run 800 meters Octopi Complete the following for time: 30 Front Squats (from the ground) 185/125 Row 1,000 meters OR run 800 metersRead more

Dungeness & Octopi WOD 20 Minute AMRAP: 10 KBS 53/35 5 Box Jumps 24/20 15 Air Squats 5 BurpeesRead more

4th of July Holiday Schedule: July 4th – CrossFit at 8:30, 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   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