Dungeness & Octopi Strength/Skill Complete 5 Sets of: Hang Clean & Push Jerk x 3 reps @ 60-65% (Perform hang from the above the knee position) Dungeness = Power Clean; Octopi = Full Clean ___________________________________________________________________________________ Accessory Complete 4 sets, not for time: KB Farmer Carry x 100 meters (Heavy) Medicine Ball Sit-Ups x 10-15 reps DB Walking Lunges x 15 steps Supine Barbell Row x 4 Reps @20×1Read more

Dungeness & Octopi Strength/Skill Bench Press Take 10 Minutes to build to a 6 Rep Max. Then, Perform 2 sets of: Bench Press x 6 Reps @ 90% of today’s 6RM ___________________________________________________________________________________ WOD Choose one of the following: “Cindy” 20 Minute AMRAP: 5 Pull-Ups 10 Push-ups 15 Air Squats OR “Mary” 20 Minute AMRAP: 5 Strict HSPU 10 Alternating Pistols 15 Pull-UpsRead more

Strength/Skill Dungeness Complete 4 sets the following, not for time: HS Hold Against Wall x 15-30 Seconds Dips x 5-10 Reps Strict Pull-ups x 5 Reps ___________________________________________________________________________________ Octopi Complete 4 sets the following, not for time: Freestanding HS Hold x 3 Attempts Ring Dips x 5-10 Reps Strict C2B Pull-ups x 3-5 Reps (If you can complete 5 reps, add weight) ___________________________________________________________________________________ WOD Dungeness & Octopi Complete Four Sets for Max Reps: 60 Seconds of Row or Bike (for calories) 30 Seconds of Power Cleans 185/125 Rest 90 SecondsRead more

Dungeness & Octopi Strength/Skill Back Squat 15 Minutes to build to a heavy single. No re-trying on missed reps. WOD Complete a 10 minute AMRAP: 10 Thrusters 95/65 10 Toes to Bar 20 Double-UndersRead more

No 8&9 am classes due to the Jungle Bell Run! WOD Jingle Bell Run 5K Run or Walk We will be at the gym at 11 am for those who want to come warm-up and have fun early!Read more