Strength/Skill Dungeness Complete 6 sets of: 1 Power Cleans + 3 Front Squats – Build throughout Octopi Complete 6 sets of: 1 Clean + 3 Front Squats – Build throughout WOD Dungeness & Octopi 10 Minute AMRAP: 50 Calorie Row Then, with the remaining time, complete as many rounds and reps as possible… 10 Deadlfits...Read More
Strength/Skill Dungeness Complete 3 Rounds, not for time: Double-Unders x 30-50 RepsRope Pulls from Ground x 2-3 RepsWall Walks x 2-3 Reps Octopi Complete 3 Rounds, not for time: Double-Unders x 30-50 RepsRope Climbs x 2-3 RepsHS Walk x max distance WOD Dungeness Complete 4 sets Against a 3 Minute clock: Run 400 MetersPush Press...Read More
Normal schedule Monday! Strength/Skill Dungeness & Octopi 5@70%4@75%3@80%2@85%5@75% WOD Dungeness 9 Minute AMRAP: 10 Goblet Squats 70/507/5 Strict Pull-Ups7 Burpees over the DB Octopi 9 Minute AMRAP: 5 DB OHS, Right Arm 50/355 DB OHS, Left Arm7/5 Strict Pull-Ups7 Burpees over the DBRead More
Teams of two, one person working at a time, Every 2 Minutes for 30 Minutes (5 Sets): Station 1 – Bench Press x 5 Reps (both partners complete 5 reps)Station 2 – Rope Climbs x 6-8 Reps (combined)Station 3 – Bike x 20-30 Calories (combined)Read More
Strength/Skill Dungeness & Octopi Shoulder Press 4@654@70%3@75%2@80%1@85%1@90%1@95%1@100-100+%1@100+% (perform if only you successfully completed your previous single) WOD “Grace” Complete the following for time: 30 Ground-to-overhead 135/95 Accessory: Complete 3 sets: Single Arm DB Row x 8 Reps each armMedicine Ball Sit-Ups x 10-15 RepsRead More
We are going to aim for normal hours tomorrow! If you are attending an AM class, be careful driving in case it freezes overnight. Strength/Skill Dungeness Complete 5 sets of: 2 Power Cleans + 2 Front Squats – Build throughout Octopi Complete 5 sets of: 2 Cleans + 2 Front Squats – Build throughout WOD...Read More
UPDATE…. We will be having a 4:30 class for anyone who can make it through the thick slush. We hope to return to regular hours tomorrow. So…. That was a decent amount of snow today. We will start with a 10:30 class tomorrow, and if it rains/melts enough for people to get their cars out...Read More
Tomorrow’s scheduled classes: 8:30 Sweat, 9:30, 10:30. Stay tuned for updates and possibly some additional afternoon classes. We’ll see what tomorrow’s storm does and go from there. Dungeness & Octopi Strength/Skill 5@75%3@77%3@80%2@85%5@75% WOD Complete a 9 Minute AMRAP: 8 C2B Pull-Ups15 Thrusters 75/558 Box Jumps 24/20Read More
We’ll have classes at 10&11 am Sunday to make up for Saturday’s snow day! WOD Teams of two, complete 5 rounds for time: 50 Calorie Row or Bike50 BurpeesRead More
