WOD 11.30.18

A. Superset Push Press 5-5-5-5-5 GHD Sit Up 10-10-10-10-10 B. For time: 21-15-9 reps of: Kettlebell Snatch, left arm 2/1.5P Kettlebell Snatch, right arm 2/1.5P Pull Up

WOD 11.29.18

Work up to a heavy Single Squat Clean B. 10 rounds for time: 250M Row 5 Front Squat @ bodyweight 20 minute time cap.

WOD 11.28.18

A. Every 90 seconds for 10 rounds: Rope Climb Perform the most difficult rope climb variation you can. B. As many rounds as possible in 12 minutes: 10 Kettlebell Swing 2/1.5P 15 Seconds Ring Support 20 Overhead Lunge 20/15KG Pla…

WOD 11.27.18

A. Superset Deadlift 5-5-5-5-5 Dumbbell Shoulder Press 5-5-5-5-5 B. For time: 40 Handstand Push Up 20 Muscle Up 10 Clean 100/70KG

Christmas - New Year Closure

Hi CrossFit Clients, Note that The Cave will be closed during the Holidays on the following dates: December 24 (11:00 a.m. on) - January 1 *Stay tuned for CrossFit schedule, Team Gymnastics schedule, and special events over the holidays. Happy…

WOD 11.26.18

A. Establish 1RM Overhead Squat" B. For time: 21-15-9 reps of: Hang Power Snatch 52/35KG Burpee Box Jump 24/20" Then, Run 1 Mile

WOD 11.24.18

A. Split Jerk 3-3-2-2-1-1-1 B. For time: 15-12-9-6-3 Sumo Deadlift High Pull 43/30KG Push Press 43/30KG Burpee Over Barbell

WOD 11.23.18

A1. "Repentence" 3 rounds for time: 400M Run 10 Squat Clean 35/25KG 10 Ring Dip" A2. "Atonement" 3 rounds of time: 600M Run 20 Squat Clean 40/27KG 20 Ring Dip A3. "Redemption" 3 rounds for time: 800M Run 30 Squat…

WOD 11.22.18

A. "Bradshaw" 10 rounds for time: 3 Handstand Push Ups 6 Deadlift 102/70KG 12 Pull Up 24 Double Under

Thanksgiving CF classes

Hi CrossFit Clients,   The Cave will be closed on Thanksgiving and Black Friday (Thursday, November 22 and Friday, November 23) except for adult CrossFit classes at 9:00 a.m. and 10:00 a.m. on both days.