CrossFit 8 & 9 AM Yoga 9 AM in the Green Room WOD Teams of two, one person working at a time, Complete a 20 Minute AMRAP: 80 Calorie Row or Bike 30 DB Burpee Box Step-Overs 45/35 20″ box 30 Partner Med Ball Sit-Ups 20/14 40 Wall Balls 20/14Read More

Strength/Skill Dungeness Front Squat 5-5-5-5-5 – Weight by Feel Octopi Overhead Squat 5-5-5-5-5 – Weight by Feel WOD Dungeness Complete the Following for Time: 1,000 Meter Row Then, 5 Rounds of…. 4 Power Snatch 115/80 8 Pull-Ups 10 Hand Release Push-Ups 15 Minute Time Cap Octopi Complete the Following for Time: 1,000 Meter Row Then,...Read More

Strength/Skill Dungeness & Octopi Complete 5 Sets: 2 Push Press + 2 Push Jerks – Weight by Feel WOD 10 Minute AMRAP: 8 Alternating Reverse Goblet Lunges D = 53/35 O = 70/53 8 Toes-to-Bar 8 Box Jumps (step down) or Step-Ups 24/20Read More

Strength/Skill Dungeness Power Clean 3-3-3-3-3 Octopi Clean 12 Minutes to Build to a Heavy Single WOD 15 Minute AMRAP: 50 Wall Balls 20/14 Then, with the reaming time, Complete… 7 Hang Power Cleans 155/105 7 Burpees Over the Bar 14 Straight Leg Sit-UpsRead More

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