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

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. Strength/Skill Dungeness 4 rounds not for time: Toes-to-post x 10 reps HS hold against wall x 10-20 seconds High Box Jump x 3 reps (step down after each rep) Octopi 4 rounds not for time: Strict toes-to-bar x 5-10 reps Freestanding HS hold x 3 attempts High Box Jump x 3 reps (step down after each rep) WOD Dungeness & Octopi Complete the following for time: 400 Meter Run 30/25 Push-ups 40 Walking Lunges 200 Meter run 20/15 Push-ups 20 Walking Lunges 100 Meter run 15/10 Push-ups 10 Walking LungesRead more

Dungeness & Octopi Strength/Skill Back Squat 3-3-3-3-3 @ 75% WOD “Fran” Complete the following for time: 21-15-9 Thrusters 95/65 Pull-upsRead more