Dungeness & Octopi Strength/Skill Deadlfit 10-8-6-4-4-4 – Build Throughtout WOD Complete the following for time: 50 Wall Balls 20/1420 Hang Power Snatch 75/5510 Toe-to-Bar15 Hang Power Snatch15 Toe-to-Bar10 Hang Power Snatch20 Toe-to-Bar 12 Minute Time CapRead more

WOD Every 2 minutes, for 32 minutes (4 sets): Station 1 – 400/300 Meters of Rowing (Scale to be off the rower by 1:30)Station 2 – 20 Walking Lunges, Farmer’s Carry with KB/DB 53/35Station 3 – 16 Alternating DB Snatches 70/50Station 4 – 12 Burpee Box Jumps 24/20Read more

Holiday Schedule: 12/24 – 5,6,8:30 sweat, 9:30, 10:30 am12/25 – Closed12/26 – 9:30, 10:30, 3:30 Dungeness & Octopi Strength/Skill Back Squat 5-5-5-5-5 Perform all sets @ 65% ______________________________________________________________________________ WOD “Helen” Complete 3 rounds for time: 400 Meter run 21 KBS 53/35 12 Pull-ups Compare to: 10/29/2018Read more

Holiday Schedule: 12/24 – 5,6,8:30 sweat, 9:30, 10:30 am 12/25 – Closed 12/26 – 9:30, 10:30, 3:30 ______________________________________________________________________________ WOD 22 Minute AMRAP: 100 Meter Run 3 Front Squats 185/125 (From the Ground) 6 Pull-Ups 9 Deadlfits 185/125 12 Hand Release Push-UpsRead more

Holiday Schedule: 12/24 – 5,6,8:30 sweat, 9:30, 10:30 am 12/25 – Closed 12/26 – 9:30, 10:30, 3:30 WOD Teams of two, one person working at a time, complete the following: 25 Minute AMRAP: 100 Calorie Row (1 rower per team) then, with the remainder of the time, complete as many rounds as possible: 40 KBS 53/35 40 KB Goblet Squats 53/35 40 Straight Leg Sit-UpsRead more