WOD Teams of two, one person working at a time, alternate full rounds to complete a 25 minute AMRAP:: WOD 3 Box Jumps 24/206 Burpees9 KBS 53/35 pRead More

Dungeness & Octopi Strength/Skill Deadlift 9-7-5-3-3-3 – Build Throughout. Try to build a little heavier than last week’s deadlifts. WOD EMOM x 16 Minutes (8 Sets): Minute 1 – High Hang Power Snatch or High Hang Snatch @ 55-60% x 3 RepsMinute 2 – Supine Grip Pull-Ups x 5/3 Reps (Add weight if 5 reps...Read More

Strength/Skill Dungeness Power Clean 15 Minutes to build to a heavy single or work on technique Octopi Clean 15 Minutes to build to a heavy single or work on technique WOD Dungeness & Octopi 12 Minute AMRAP: 10 Toes-to-Bar15/12 Hand Release Push-Ups20 Double-UndersRead More

Dungeness & Octopi Strength/Skill Back Squat 5-5-5-5 Perform all sets @ 68% WOD Complete the following for time: 15-12-9-6-3 Hang Power Cleans 95/65Thrusters Compare to: 11/19/2018Read More

Holiday schedule: Mon 12/31: 5, 6, 8:30 sweat, 9:30 amTue 1/1: 9:30 am Strength/Skill Dungeness & Ocotpi Push Press 5-5-5-5-5 – Build Throughout WOD Dungneness 20 Minute ARMAP: 4 C2B Pull-Ups4 DB Push Press 45/358 KBS 53/35 Octopi “Nate“ 20 Minute ARMAP: 2 Muscle-ups4 Strict HSPU8 KBS 70/53 Compare to: 11/20/2018Read More

Next week’s holiday schedule: Mon 12/31: 5, 6, 8:30 sweat, 9:30 amTue 1/1: 9:30 am WOD In teams of two, one person working at a time, complete your choice of the following for time: Row 5K (Switch every 250 meters) OR Bike 220/200 Calories (Switch every 10 calories) OR Run 4K (Switch every 200 meters)Read More

Dungeness & Octopi Strength/Skill Deadlfit 10-8-6-4-4-4 – Build Throughtout WOD Complete the following for time: 50 Wall Balls 20/1420 Hang Power Snatch 75/5510 Toe-to-Bar15 Hang Power Snatch15 Toe-to-Bar10 Hang Power Snatch20 Toe-to-Bar 12 Minute Time CapRead More

WOD Every 2 minutes, for 32 minutes (4 sets): Station 1 – 400/300 Meters of Rowing (Scale to be off the rower by 1:30)Station 2 – 20 Walking Lunges, Farmer’s Carry with KB/DB 53/35Station 3 – 16 Alternating DB Snatches 70/50Station 4 – 12 Burpee Box Jumps 24/20Read More

Holiday Schedule: 12/24 – 5,6,8:30 sweat, 9:30, 10:30 am12/25 – Closed12/26 – 9:30, 10:30, 3:30 Dungeness & Octopi Strength/Skill Back Squat 5-5-5-5-5 Perform all sets @ 65% ______________________________________________________________________________ WOD “Helen” Complete 3 rounds for time: 400 Meter run 21 KBS 53/35 12 Pull-ups Compare to: 10/29/2018Read More

Holiday Schedule: 12/24 – 5,6,8:30 sweat, 9:30, 10:30 am 12/25 – Closed 12/26 – 9:30, 10:30, 3:30 ______________________________________________________________________________ WOD 22 Minute AMRAP: 100 Meter Run 3 Front Squats 185/125 (From the Ground) 6 Pull-Ups 9 Deadlfits 185/125 12 Hand Release Push-UpsRead More