Holiday Schedule: 12/24: 5:00, 6:00, 9:30, 10:30 12/25: closed 12/26: 9:30, 10:30, 3:30 All other classes this week will run as scheduled. WOD Teams of two, one person working at a time, alternate full rounds to complete a 24 minute AMRAP: 10 Wall Balls 20/14 10 Deadlifts 155/105 5 Hang Power Cleans 155/105Read More

Holiday Schedule: 12/24: 5:00, 6:00, 9:30, 10:30 am 12/25: closed 12/26: 9:30, 10:30, 3:30 All other classes this week will run as scheduled. Dungeness & Octopi Strength/Skill Back Squat Complete 5 Sets of: 5 Reps @ 75% WOD 12 Minute AMRAP: 7 Push Press 115/80 7 Pull-Ups 7 BurpeesRead More

WOD Teams if two, one person working at a time, complete the following for time: 50 Burpees Then, 40 Partner Medball Sit-Ups 20/14 60 KB Goblet Reverse Lunges 53/35 80 KBS 53/35 40 Partner Medball Sit-Ups 60 KB Goblet Reverse Lunges 80 KBS 40 Partner Medball Sit-UpsRead More

We hope you’re enjoying some time with friends and family during this holiday season while also finding one hour each day to improve your health and fitness. We’ve expanded our gym to the space next-door which now allows us to run two different classes at the same time! We have big plans for the new...Read More

Strength/Skill Dungeness Complete 5 Sets of: Power Snatch from Below the Knee x 3 Reps @ 70% Octopi Complete 5 Sets: Snatch from Below the Knee + OHS @ 70-75% WOD Complete the Following for Time: 60 Calorie Row 40 Wall Balls 20/14 30 Single Arm Alternating DB Snatch D = 50/35 O – 70/50...Read More

Dungeness & Octopi Strength/Skill Complete 5 Sets: Push Jerk x 3 Reps, Weight by Feel WOD 10 Minute AMRAP: 15 Pull-Ups 30 Air Squats 15 Straight Leg Sit-UpsRead More

Strength/Skill Dungeness Complete 5 Sets: 1 Power Clean + 2 Front Squats @ 90% of Clean Octopi Complete 4 Sets: 1 Clean + 1 Front Squat @ 90% of Clean WOD Against a 2 Minute Clock, Complete 4 Sets Total of: 200 Meter Run 5 Deadlifts 275/190 Burpees over the Bar x Max Reps Rest...Read More

Strength/Skill Dungeness Complete 3 Sets, not for time: Strict Pull-Ups x 5-10 Reps Wall Walk x 3 Reps Single-Arm DB Row x 8 Reps Each Arm Octopi Complete 3 Sets, not for time: Ring to Sternum Pull-Ups (false grip) x 3 Reps HS Walk x 25 ft. Single-Arm DB Row x 8 Reps Each Arm...Read More

Dungeness & Octopi Strength/Skill Back Squat Complete 5 Sets of: 3 Reps @ 85% WOD Complete the following for time: 15-12-9-6-3 Hang Power Cleans 95/65 Thrusters Compare to:9/23/2019Read More

WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: 200 Meter Run* 5 Burpees 10 Wall Balls 20/14 15 KBS 53/35 *One partner runs while the other completes as many reps as possible of the “work”. When the running partner returns they will pick-up where the other left off.Read More