4th of July Holiday Schedule: July 4th – CrossFit at 8:30, 9:30 July 5th – No 5 or 6 am classes. All other classes on normal schedule. WOD “DT” Complete 5 rounds for time: 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Push-Jerks 155/105   In honor of USAF SSgt Timothy P. Davis, 28,...Read More

4th of July Holiday Schedule: July 4th – CrossFit at 8:30, 9:30 July 5th – No 5 or 6 am classes. All other classes on normal schedule. Strength/Skill Dungeness 4 rounds not for time: Toes-to-post x 10 reps HS hold against wall x 10-20 seconds High Box Jump x 3 reps (step down after each...Read More

Dungeness & Octopi Strength/Skill Back Squat 3-3-3-3-3 @ 75% WOD “Fran” Complete the following for time: 21-15-9 Thrusters 95/65 Pull-upsRead More

WOD Teams of 2, one person working at a time, complete the following for time: Row 150 Calories 100 Wall balls 20/14 50 Partner medball sit-ups 75 Burpees 50 Partner medball sit-ups 100 Wall balls 35 Minute Time CapRead More

Dungeness & Octopi Strength/Skill Overhead Squats 5-5-5-5 Build Throughout WOD Complete the followig for time: Run 800 meters Then, 3 Rounds of 5 Power Snatch 135/95 15 Pull-ups 20 Air Squats 15 Minute Time CapRead More

Yoga Thursday @ 4:30! Strength/Skill Jerk (Push Jerk or Split) 10 Minutes to build to today’s heavy single WOD EMOM for 18 Minutes (6 sets) Minute 1 – Jerk x 3 reps @ 75% of today’s heavy single Minute 2 – Single Arm DB Row x 5 Reps (each arm) Minute 3 – Dips x...Read More

Strength/Skill Dungeness Complete 6 sets: Hang Power Clean from below Knee + Power Clean Octopi Complete 6 sets: Hang Clean from below Knee + Clean WOD Dungeness & Octopi Complete 4 sets Against a 2 Minute clock: Run 200 Meters 15/12 Push-ups Hang Power Clean x max reps 135/95 Rest 2 minutes between setsRead More

Strength/Skill Dungeness 4 rounds not for time: Knee tuck hold OR Straddle hold x 10-30 seconds Wall Walks x 2-3 reps High Box Jump x 3 reps (step down after each rep) Octopi 4 rounds not for time: L-sit hold x 10-30 seconds HS Walk x 10-25 feet High Box Jump x 3 reps (step...Read More

Dungeness & Octopi Strength/Skill Back Squat 4-4-4-4-4 @ 70% WOD Complete a 10 Minute AMRAP: 10 KB Reverse Goblet Lunges 70/53 5/3 Strict C2B Pull-ups 7 BurpeesRead More

WOD In teams of two, one person working at a time, complete your choice of the following for time: Row 5K (Switch every 500 meters) OR Bike 200 Calories (Switch every 20 calories) OR Run 4K (Switch every 400 meters)Read More