Online Registration for this year’s Jingle bell Run ends in a couple days! Don’t miss out. sign-up for our team HERE!

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CrossFit Kids starts Tuesday night at 5:30!

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Dungeness & Octopi

Strength/Skill

Complete 5 Sets, not for time:

Supine Barbell Row x 6 Reps
Dips x 10 Reps or Weighted Dips x 3 Reps
Broad Jump x 3 Reps
Push Press x 4 Reps @70-75% (Try to increase by 5-10 lbs. from last week)

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WOD

Complete the Following for Time:

1,000 Meter Row
50 KBS 53/35
800 Meter Run