Thanksgiving Schedule: Thursday – 9:30 AM Friday – 8:30 am (Sweat Class), 9:30 am, 3:30 pm Saturday – 8:00 am, 9:00 am Sign-up to be on our Jingle Bell Run team HERE! Dungeness & Octopi Strength/Skill 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 Then, Complete 4 Sets of: 1 Hang Clean Above Knee + 2 Jerks @ 65-70% (Base the 1RM off your lowest between the clean & the Jerk) Accessory Complete 3 sets, not for time: Strict Pull-ups x 5-10 Reps Supine Barbell Row X 6 Reps @21×1 Banded Hamstring Curl X 25 Reps Banded Triceps Extensions, double bands x 25 RepsRead more

Thanksgiving Schedule: Thursday – 9:30 AM Friday – 8:30 am (Sweat Class), 9:30 am, 3:30 pm Saturday – 8:00 am, 9:00 am Strength/Skill Dungeness & Octopi Bench Press Three sets of: 10 reps @ 92-93% of last week’s 10-RM WOD Dungeness 20 Minute AMRAP: 3 C2B Pull-ups 4 Push Press 115/80 8 KBS 53/35 Octopi “Nate” 20 Minute AMRAP: 2 Muscle-Ups 4 Strict HSPU 8 KBS 70/53Read more

Dungeness & Octopi Strength/Skill Back Squat 5@70% 4@75% 3@80% 2@85% 1@90% 1@ 90-95% WOD Complete the following for time: 15-12-9-6-3 Hang Power Cleans 95/65 Thrusters Compare to 5/29/2018Read more

WOD In teams of two, one person working at a time, complete an 18 Minute AMRAP of: 40 Straight Leg Sit-ups 10 DB Box Step Overs 35/25 each hand 20″ box 40 Air Squats 16/10 Strict Pull-upsRead more

Strength/Skill Dungeness Power Snatch 3@70% 3@75% 3@80% 2@85% 1@90% 3@75% Octopi Snatch 3@70% 3@75% 3@80% 2@85% 1@90% 3@75% WOD Dungeness Against a 3 Minute clock complete: Row 35/30 Calories 10 Burpees Alternating DB Snatch x max reps 45/35 Complete 3 sets total. Rest 3 Minutes between each set. Octopi Against a 3 Minute clock complete: Row 35/30 Calories 10 Burpees Alternating DB Snatch x max reps 70/50 Complete 3 sets total. Rest 3 Minutes between each set.Read more