Strength/Skill Dungeness Power Snatch 15 Minutes to build to a heavy single or work on technique Octopi Snatch 15 Minutes to build to a heavy single or work on technique WOD Dungeness & Octopi Complete the following for time: 1,000 Meter Row Then, 4 Rounds 5 Power Snatch 135/95 10 Burpees over the Bar 20 Air Squats 17 Minute Time CapRead more

Online Registration for this year’s Jingle Bell Run ends Wednesday @ Midnight! Sign-up now to be on our team by clicking HERE! Friends and family are welcome to join our team. If you sign-up, come enjoy food and drinks at the gym before the run Saturday! The run starts right outside the gym! 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: 2 Hang Cleans Below Knee + 1 Jerk @ 70-75% of 1RM C&J (Base the 1RM off your lowest between the clean & the Jerk) Accessory Complete 3 sets, not for time: Single Arm DB Row x 6 Reps each arm @20X0 Banded Pull-aparts X 30 Reps Bottoms Up KB Press X 5 Reps each arm DB Box Step-ups x 8 RepsRead more

Online Registration for this year’s Jingle Bell Run ends Wednesday @ Midnight! Sign-up now to be on our team by clicking HERE! Friends and family are welcome to join our team. If you sign-up, come enjoy food and drinks at the gym before the run Saturday! The run starts right outside the gym! Dungeness & Octopi Strength/Skill Bench Press Three sets of: 10 reps @ 93-95% of your 10-RM (use 10-RM from 11/14) WOD 15 Minute AMRAP: 21 Double-Unders 7 Deadlifts 255/180 7 Pull-upsRead more

Online Registration ends Wednesday @ Midnight! Sign-up now to be on our team by clicking HERE! Come enjoy food and drinks at the gym before the run Saturday! The run starts right outside the gym! Strength/Skill Dungeness Complete 4 sets the following, not for time: High Box Jumps x 3 Reps (Step down and reset between each rep) Dips x 5-10 Reps Strict Supine Pull-ups x 5 Reps Octopi Complete 4 sets the following, not for time: High Box Jumps x 3 Reps (Step down and reset between each rep) Ring Dips x 5-10 Reps Strict Supine C2B Pull-ups x 3-5 Reps WOD Dungeness & Octopi Complete 4 sets for max reps: 30 Seconds of Alternating Single Arm DB Hang clean & Push Press 50/35 Rest 30 Seconds 30 Seconds of Toes-to-Bar Rest 30 Seconds 30 Seconds of Burpees Rest 30 SecondsRead more

Dungeness & Octopi Strength/Skill Back Squat 5@70% 4@75% 4@75% 4@75% 4@75% WOD Row 500 meters for time (max effort) Then, Row the amount of time it took your first effort. Record the distance. Then, Row the distance you completed during your second effort. Record the time it takes. Score example: 1:40, 480m, 1:45 Compare to: 9/6/2018Read more