WOD Teams of two, one person working at a time, complete the following for time: 100 Calorie Row 20 Burpees 100 KBS 53/35 20 Burpees 100 Wall Balls 20 Burpees 100 KBSRead More

Strength/Skill Dungeness & Octopi 4 Sets: Hang Power Snatch x 5 Reps @ 60-65% WOD “Newport Crippler“ Complete the following for time: 30 Back Squats 225/155 1 Mile Run Compare to: 8/23/2019Read More

Below are some temporary changes to yoga classes to due schedule conflicts: Thursday 1/23 – 6:30 PM (instead of 4:30) Saturday 1/25 – 9:00 AM Sunday 1/26 – 9:00 AM Tuesday 1/28 – 6:30 PM (instead of 4:30) Dungeness & Octopi Shoulder Press 15 Minutes to build to a heavy single Compare to 9/19/2019 WOD...Read More

Dungeness & Octopi Strength/Skill Complete 5 Sets: Hang Power Clean x 5 Reps @ 70-75% of Clean WOD Complete the following for Time: 1,000 Meter Row Then, 4 Rounds 10 Deadlifts 255/175 20 Straight Leg Sit-Ups 15 Minute Time CapRead More

Dungeness 4 Sets, Not for Time: Strict C2B Pull-Ups x 5-10 Reps HS Hold Against the Wall x 15-30 Seconds DB Bench Press, Neutral Grip x 8 Reps Octopi 3 Sets, Not for Time: Strict Ring to Sternum Pull-ups, False Grip x 3-5 Reps Freestanding HS Hold x 15-30 Seconds DB Bench Press, Neutral Grip...Read More

Yoga Schedule Modifications Below are some temporary changes to yoga classes to due schedule conflicts: Tuesday 1/21 – 4:30 PM Thursday 1/23 – 6:30 PM (instead of 4:30) Saturday 1/25 – 4:00 PM (instead of 9:00 AM) Sunday 1/26 – 9:00 AM Tuesday 1/28 – 6:30 PM (instead of 4:30) Dungeness & Octopi Strength/Skill Back...Read More

Yoga Schedule this weekend: Saturday 10:00 AM (Instead of 9:00) Sunday 9 AM WOD Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of: 12 Burpees Over the Plate 12 OH Plate Sit-Ups 25/15 12 DB Single Arm Push Press or Push Jerk (6 Each Arm)...Read More

Strength/Skill Dungeness Front Squat 3-3-3-3-3 – Weight by Feel Octopi Overhead Squat 3-3-3-3-3 – Weight by Feel WOD EMOM for 18 Minutes: Minute 1 – Hang Power Snatch x 5 Reps D= 115/75 O = 135/95 Minute 2 – Wall Balls x 15 Reps 20/14 Minute 3 – Dips x 8 Reps D= Stationary O...Read More

Dungeness & Octopi Strength/Skill Complete 5 Sets: 1 Push Press + 3 Push Jerks – Weight by Feel WOD 10 Minute AMRAP: 5/3 Strict Supine Pull-Ups 10 Burpees 15 Air SquatsRead More

Schedule update: Wednesday 5:30 PM & 6:30 PM are canceled due to snow Strength/Skill Dungeness Complete 4 Sets: 2 Power Hang Cleans, Just above the knee + 5 Front Squats Octopi Complete 4 Sets: 2 Hang Cleans, Just above the knee + 4 Front Squats @70% of Clean WOD Complete the Following for Time: 100...Read More