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

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