Dungeness & Octopi Strength/Skill Back Squat 10-10-10 Build throughout ___________________________________________________________________________________ WOD Complete 3 Rounds For Time: 15 KBS 70/53 20 Air Squats 10 C2B Pull-UpsRead More

WOD In teams of two, with one partner working at a time, partners alternate movements to complete as many rounds and reps as possible in 30 minutes of: 10 Calorie bike or row 7/5 Strict Pull-Ups 15 Sit-ups 15 Wall Balls 20/14 10 Box Jumps 24/20Read More

Dungeness & Octopi Strength/Skill OHS 5-5-5-5 – Build Throughout ___________________________________________________________________________________ WOD Complete the following for time: Row 1,000 Meters 40 KBS 53/35 20 Burpess 40 KBS 20 Burpees 13 Minute Time CapRead More

Dungeness & Octopi Strength/Skill Complete 5 Sets of: Hang Clean & Push Jerk x 3 reps @ 60-65% (Perform hang from the above the knee position) Dungeness = Power Clean; Octopi = Full Clean ___________________________________________________________________________________ Accessory Complete 4 sets, not for time: KB Farmer Carry x 100 meters (Heavy) Medicine Ball Sit-Ups x 10-15 reps...Read More

Dungeness & Octopi Strength/Skill Bench Press Take 10 Minutes to build to a 6 Rep Max. Then, Perform 2 sets of: Bench Press x 6 Reps @ 90% of today’s 6RM ___________________________________________________________________________________ WOD Choose one of the following: “Cindy” 20 Minute AMRAP: 5 Pull-Ups 10 Push-ups 15 Air Squats OR “Mary” 20 Minute AMRAP: 5...Read More

Strength/Skill Dungeness Complete 4 sets the following, not for time: HS Hold Against Wall x 15-30 Seconds Dips x 5-10 Reps Strict Pull-ups x 5 Reps ___________________________________________________________________________________ Octopi Complete 4 sets the following, not for time: Freestanding HS Hold x 3 Attempts Ring Dips x 5-10 Reps Strict C2B Pull-ups x 3-5 Reps (If you...Read More

Dungeness & Octopi Strength/Skill Back Squat 15 Minutes to build to a heavy single. No re-trying on missed reps. WOD Complete a 10 minute AMRAP: 10 Thrusters 95/65 10 Toes to Bar 20 Double-UndersRead More

No 8&9 am classes due to the Jungle Bell Run! WOD Jingle Bell Run 5K Run or Walk We will be at the gym at 11 am for those who want to come warm-up and have fun early!Read More

Strength/Skill Dungeness Power Snatch 15 Minutes to build to a heavy single or work on technique Octopi Snatch 15 Minutes to build to a heavy single or work on technique WOD Dungeness & Octopi Complete the following for time: 1,000 Meter Row Then, 4 Rounds 5 Power Snatch 135/95 10 Burpees over the Bar 20...Read More

Online Registration for this year’s Jingle Bell Run ends Wednesday @ Midnight! Sign-up now to be on our team by clicking HERE! Friends and family are welcome to join our team. If you sign-up, come enjoy food and drinks at the gym before the run Saturday! The run starts right outside the gym! Dungeness &...Read More