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

Schedule update: Tuesday – 6:30 pm canceled, Wednesday 5&6 am canceled due to snow and ice We apologize for any inconvenience! Strength/Skill Dungeness Complete 3 Sets, not for time: Push-Ups x 10 Reps @20X1 Wall Walk x 3 Reps Single-Arm DB Row x 6 Reps Each Arm Octopi Complete 3 Sets, not for time: Deficit...Read More

Dungeness & Octopi Strength/Skill Back Squat 6@70% 6@75% 3@80% 3@85% 2@90% 4@75% WOD “Helen” Complete 3 rounds for time: 400 Meter run 21 KBS 53/35 12 Pull-ups Compare to: 10/28/2019Read More

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