Thursday 11/29/2018

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 & Octopi


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


Complete 4 Sets of:

2 Hang Cleans Below Knee + 1 Jerk @ 70-75% of 1RM C&J (Base the 1RM off your lowest between the clean & the Jerk)


Complete 3 sets, not for time:

Single Arm DB Row x 6 Reps each arm @20X0
Banded Pull-aparts X 30 Reps
Bottoms Up KB Press X 5 Reps each arm
DB Box Step-ups x 8 Reps