Strength/Skill Dungeness Complete 5 Sets 2 Power Snatch From Below the Knee + 2 OHS Build Throughout Octopi Complete 5 Sets 2 Snatch From Below the Knee + 2 OHS Build Throughout WOD Complete the Following for Time: Row 1,000 Meters 20 DB Burpee Step-Overs 50/35 20″ Box 30 Pull-Ups 40 Wall-Balls 20/14 15 Minute Time CapRead more

Strength/Skill Back Squat 5 sets of: 3 Reps @ 83% WOD Dungeness 10 Minute AMRAP: 10 KBS 53/35 10 Burpees 20 Double-Unders Octopi 10 Minute AMRAP: 10 KBS 70/53 10 Burpees 20 Double-UndersRead more

“Murph“ For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run “In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.” – CrossFit.comRead more

Memorial Day Weekend Schedule: Saturday: “Murph” 8,9, & 10 AM Sunday: Closed Monday: Closed Dungeness & Octopi Strength/Skill Overhead Squat 5-5-5-5 Build Throughout WOD In teams of two, one person working at a time, complete your choice of the following for time: Row 5K (Switch every 250 meters, one rower per team) OR Bike 220/200 Calories (Switch every 10 calories, one bike per team)Read more

Dungeness & Octopi Strength/Skill Push Jerk 3-3-3-3-3 Build Throughout WOD Complete 5 Rounds for Time: 10 KBS 70/53 10 Goblet Squats 20 Straight Leg Sit-Ups 12 Minute Time CapRead more