If you have been to the gym the past couple weeks you’ve probably heard your friends talking about Murph. If you are new to CrossFit you’re probably asking yourself “who, what, why, and is this physically possible for me to complete?”. Below are some helpful tips to help make this Saturday’s Murph workout enjoyable. First,...Read More

The Past couple weeks you may have noticed our Monday strength session has focused on the box squat – the vertical shin cousin of the back squat. We know many of you prefer the back squat, but there are several reasons we do a couple waves of box squats each year. Here are a few:...Read More

Dungeness & Octopi Strength/Skill 4 Sets, Not for Time: Broad Jump x 3 Reps Strcit Weighted Pull-Ups x 4 Reps or Strict Pull-Ups x 5 Reps Strict HSPU x 5-10 Reps or L-Seated DB Press x 5 Reps WOD 9 Minute AMRAP 3 Ground-to-Overhead 135/95 30 Double-Unders 6 Ground-to-Overhead 30 Double-Unders 9 Ground-to-Overhead 30 Double-Unders...Read More

Dungeness & Octopi Strength/Skill Deadlift 15 Minutes to build to a heavy tipple or work on technique WOD Complete the following for time: 21-15-9 Front Squats 135/95 Defecit Push-Ups 45/25 lb plates Accessory (Optional) 3 Sets, not for time: Single Arm DB Row x 6 Reps each Arm DB Bench Press x 15 Reps –...Read More