Dungeness & Octopi Strength/Skill 1) Deadlift, 12 Minutes to Build to a heavy tripple @20X0 2) 5 Minutes to find Strict Pull-Ups x Max Reps or Build to a Heavy Weighted Strict Pull-Up Single 3) 8 Minutes to build to a Heavy Push Press WOD 9 Minute AMRAP: 200 Meter Run 18 KBS 53/35 12 BurpeesRead more

Dungeness & Octopi Strength/Skill Back Squat Complete 6 Sets of: 3 Reps @ 83% WOD “Fran” Complete the following for time: 21-15-9 Thrusters 95/65 Pull-ups Compare to: 7/8/2019Read more

Saturday classes due to the Jingle Bell Run 5K! Our doors will open at 11 am. WOD Jingle Bell Run 5KRead more

Saturday Schedule for Jingle Bell Run: Doors will open at 11 and Saturday’s WOD is the Jingle Bell Run 5K! No 8 or 9 am classes. Strength/Skill Dungeness Complete 4 Sets: Power Snatch x 3 Reps @75-80% Octopi Complete 4 Sets: Snatch x 3 Reps @75-80% WOD Dungeness & Octopi “Cindy” 20 Minute AMRAP: 5 Pull-Ups 10 Push-Ups 15 SquatsRead more

Dungeness & Octopi Strength/Skill Complete 5 Sets, not for time: Deadlift x 3 Reps @ 85% Incline DB Bench Press x 8 Reps Banded Leg Curls x 20 Reps Banded Tricep Pull-downs x 10-15 Reps WOD Complete the Following for Max Reps: 2 Minutes of Man Makers 50/35 Rest 2 Minutes 2 Minutes of Wall Balls Rest 2 Minutes 2 Minutes of D-Ball Carry x 100 meters (5 reps) 100/70 Rest 2 MinutesRead more