Thanksgiving Schedule: Thursday – 9:30 AM Friday – 8:30 am (Sweat Class), 9:30 am, 3:30 pm Saturday – 8:00 am, 9:00 am WOD In teams of three, with one person working at a time, complete the following for max reps: 10 Minute AMRAP: Rowing for Calories Rest 2 Minutes 10 Minute AMRAP: Wall Balls 20/14...Read More

Thanksgiving Schedule: Thursday – 9:30 AM Friday – 8:30 am (Sweat Class), 9:30 am, 3:30 pm Saturday – 8:00 am, 9:00 am Sign-up to be on our Jingle Bell Run team HERE! Dungeness & Octopi Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions -Perform 10 perfect reps without any weight -Perform 5-10 reps...Read More

Thanksgiving Schedule: Thursday – 9:30 AM Friday – 8:30 am (Sweat Class), 9:30 am, 3:30 pm Saturday – 8:00 am, 9:00 am Strength/Skill Dungeness & Octopi Bench Press Three sets of: 10 reps @ 92-93% of last week’s 10-RM WOD Dungeness 20 Minute AMRAP: 3 C2B Pull-ups 4 Push Press 115/80 8 KBS 53/35 Octopi...Read More

Dungeness & Octopi Strength/Skill Back Squat 5@70% 4@75% 3@80% 2@85% 1@90% 1@ 90-95% WOD Complete the following for time: 15-12-9-6-3 Hang Power Cleans 95/65 Thrusters Compare to 5/29/2018Read More

WOD In teams of two, one person working at a time, complete an 18 Minute AMRAP of: 40 Straight Leg Sit-ups 10 DB Box Step Overs 35/25 each hand 20″ box 40 Air Squats 16/10 Strict Pull-upsRead More

Strength/Skill Dungeness Power Snatch 3@70% 3@75% 3@80% 2@85% 1@90% 3@75% Octopi Snatch 3@70% 3@75% 3@80% 2@85% 1@90% 3@75% WOD Dungeness Against a 3 Minute clock complete: Row 35/30 Calories 10 Burpees Alternating DB Snatch x max reps 45/35 Complete 3 sets total. Rest 3 Minutes between each set. Octopi Against a 3 Minute clock complete:...Read More

Dungeness & Octopi Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions -Perform 10 perfect reps without any weight -Perform 5-10 reps with bar or light weight Then, Complete 4 Sets of: High Hang Clean + Jerk x 3 @ 60-65% (Base the 1RM off your lowest between the clean & the Jerk) Accessory...Read More

Dungeness & Octopi Strength/Skill Bench Press Take 10 minutes to build to a 10-RM Followed by… Two sets of: Bench Press x 10 reps @ 90% of today’s 10-RM WOD Dungeness EMOM For 16 Minutes (8 Sets): Minute 1 – Deadlift x 5 reps 225/155 Minute 2 – Strict Supine Pull-ups x 3-5 Reps Octopi...Read More

Strength/Skill Dungeness Complete 4 sets the following, not for time: High Box Jumps x 3 Reps (Step down and reset between each rep) Dips x 5-10 Reps Barbell Row x 6 Reps Octopi Complete 4 sets the following, not for time: High Box Jumps x 3 Reps (Step down and reset between each rep) Ring...Read More

Dungeness & Octopi Strength/Skill Back Squat 4@75% 3@80% 2@85% 1@90% 1@90% 1@90% 10@55% WOD Complete 3 Rounds for time: 15 KBS 70/53 15 C2B Pull-UpsRead More