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

Thanksgiving Schedule: Thursday – 9:30 AM Friday – 8:30 am (Sweat Class), 9:30 am, 3:30 pm Saturday – 8:00 am, 9:00 am WOD In teams of three, with one person working at a time, complete the following for max reps: 10 Minute AMRAP: Rowing for Calories Rest 2 Minutes 10 Minute AMRAP: Wall Balls 20/14 Rest 2 Minutes 10 Minute AMRAP: Burpee Box Jump-Overs 24/20″  Read more

Thanksgiving Schedule: Thursday – 9:30 AM Friday – 8:30 am (Sweat Class), 9:30 am, 3:30 pm Saturday – 8:00 am, 9:00 am Sign-up to be on our Jingle Bell Run team HERE! Dungeness & Octopi Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions -Perform 10 perfect reps without any weight -Perform 5-10 reps with bar or light weight Then, Complete 4 Sets of: 1 Hang Clean Above Knee + 2 Jerks @ 65-70% (Base the 1RM off your lowest between the clean & the Jerk) Accessory Complete 3 sets, not for time: Strict Pull-ups x 5-10 Reps Supine Barbell Row X 6 Reps @21×1 Banded Hamstring Curl X 25 Reps Banded Triceps Extensions, double bands x 25 RepsRead more