Dungeness & Octopi Strength/Skill 1) Deadlift, 12 Minutes to Build to a heavy tripple @20X0 2) 5 Minutes to find Strict Pull-Ups x Max Reps or Build to a Heavy Weighted Strict Pull-Up Single 3) 8 Minutes to build to a Heavy Push Press WOD 9 Minute AMRAP: 200 Meter Run 18 KBS 53/35 12...Read More

Dungeness & Octopi Strength/Skill Back Squat Complete 6 Sets of: 3 Reps @ 83% WOD “Fran” Complete the following for time: 21-15-9 Thrusters 95/65 Pull-ups Compare to: 7/8/2019Read More

Saturday classes due to the Jingle Bell Run 5K! Our doors will open at 11 am. WOD Jingle Bell Run 5KRead More

Saturday Schedule for Jingle Bell Run: Doors will open at 11 and Saturday’s WOD is the Jingle Bell Run 5K! No 8 or 9 am classes. Strength/Skill Dungeness Complete 4 Sets: Power Snatch x 3 Reps @75-80% Octopi Complete 4 Sets: Snatch x 3 Reps @75-80% WOD Dungeness & Octopi “Cindy” 20 Minute AMRAP: 5...Read More

Dungeness & Octopi Strength/Skill Complete 5 Sets, not for time: Deadlift x 3 Reps @ 85% Incline DB Bench Press x 8 Reps Banded Leg Curls x 20 Reps Banded Tricep Pull-downs x 10-15 Reps WOD Complete the Following for Max Reps: 2 Minutes of Man Makers 50/35 Rest 2 Minutes 2 Minutes of Wall...Read More

Strength/Skill Dungeness Complete 5 Sets: 3 Power Cleans + 2 Front Squats @ 80% of Clean Octopi Complete 5 Sets: 3 Cleans + 2 Front Squat @ 80% of Clean WOD Dungeness Complete 4 Sets for max Reps 30 Seconds of Strict Shoulder Press 95/65 Rest 30 Seconds 30 Seconds of Alternating Reverse Goblet Lunges...Read More

Online Registration for this year’s Jingle bell Run ends in a couple days! Don’t miss out. sign-up for our team HERE! CrossFit Kids starts Tuesday night at 5:30! Dungeness & Octopi Strength/Skill Complete 5 Sets, not for time: Supine Barbell Row x 6 Reps Dips x 10 Reps or Weighted Dips x 3 Reps Broad...Read More

Dungeness & Octopi Strength/Skill Back Squat Complete 6 Sets of: 3 Reps @ 80% WOD 9 Minute AMRAP: 7 Thrusters 95/75 7 Pull-Ups 21 Double-UndersRead More

Holiday Schedule 11/29: 8:30 Sweat, 9:30, 10:30, 3:30, 4:40, 5:30 Strength/Skill Dungeness Complete 5 Sets: Hang Power Snatch, Below Knee x 3 Reps @70-75% Octopi Complete 5 Sets: Hang Snatch, Below Knee x 3 Reps @70-75% WOD Complete your choice of the following for time: Run 1 Mile Or Row 2,000 Meters Or Bike 100...Read More

Registration for this year’s Jingle bell Run ends next week! Don’t miss out. sign-up for our team HERE! Thanksgiving Schedule: Thursday 11/28 – 9:30 AM (start thinking of those team names) Friday 11/29 – 8:30 Sweat, 9:30, 10:30, 3:30, 4:30, 5:30 Saturday and Sunday classes will run as scheduled WOD In teams of three, with...Read More