Strength/Skill Dungeness Complete 3 Sets, not for time: Rope Pulls from Ground x 3 Reps Wall Walk x 3 Reps Single-Arm DB Row x 8 Reps Each Arm Octopi Complete 3 Sets, not for time: Rope Climbs x 2-3 Reps HS Walk x 25 ft. Single-Arm DB Row x 8 Reps Each Arm WOD Dungeness...Read More

Strength/Skill Back Squat 4@70 4@80 3@85 1@90 6@75 WOD 10 Minute AMRAP: 10 Pull-Ups 15 KBS D = 53/35 O = 70/53 20 Air SquatsRead More

WOD Teams of two, one person “working” at a time, complete a 20 Minute AMRAP: 100 Meter Farmer Carry* 70/53 12 Calorie Row 20 Air Squats *One partner carries while the other completes as many as possible reps of rowing and air squats. When the partner returns they will alternate and pick up where the...Read More

Strength/Skill Dungeness & Octopi Complete 6 Sets of: Hang Power Snatch, from Just below the knee + 2 Power Snatch WOD Dungeness 12 Minute AMRAP: 6 Push Press 115/80 8 Toes-to-Bar 10 Alternating Box Step-Ups 24/20 Octopi 12 Minute AMRAP: 6/4 Strict HSPU 8 Toes-to-Bar 10 Alternating PistolsRead More

Strength/Skill Deadlift 5-5-5-5-5 – Weight by Feel WOD Complete Four Rounds for Time: 10 Front Squats 155/105 10 Burpees Over the Bar 20 Double-Unders 12 Minute Time CapRead More

Happy New Year! Class at 9:30 AM WOD In teams of three, with one person working at a time, complete the following for max reps: 7 Minute AMRAP: Kettle Bell Swings 53/35 Rest 2 Minutes 7 Minute AMRAP: Wall Balls 20/14 Rest 2 Minutes 7 Minute AMRAP: Row or Bike for Calories Rest 2 Minutes...Read More

Holiday Schedule: 12/31: 5, 6, 8:30 Legends, 9:30, 10:30 AM, 3:30 PM 1/1: 9:30 AM WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: 1,000 Meter Row or 40 Claorie Bike 30 Hang Power Cleans 115/80 20 Shoulder-to-Overhead 115/80Read More

Holiday Schedule: 12/31: 5, 6, 9:30, 10:30 AM, 3:30 PM 1/1: 9:30 AM Strength/Skill Back Squat 3@70 3@80 3@85 1@90 5@75 WOD Complete a 10 Minute AMRAP: 10 KB Reverse Goblet Lunges 70/53 5/3 Strict C2B Pull-ups 7 Burpees Compare to: 10/7/2019Read More

WOD Teams of Two, One Person Working at a Time, Complete the Following for Time: 3,000 Meter Row 80 Alternating Single Arm DB Hang Clean & Push Jerk 50/35 80 DB Facing BurpeesRead More

Strength/Skill Dungeness Complete 6 Sets of: Power Snatch x 2 Reps – Weight By feel Octopi Complete 6 Sets: Snatch x 2 Reps – Weight By feel WOD 15 Minute AMRAP: 800 Meter Run Then, With the Remainder of the Time… 15 KBS D = 53/35 O = 70/53 10 Rerverse Goblet KB Lunges D...Read More