WOD 11.21.18

A. Work up to a heavy Single Power Snatch B. For time: 60/42 Cal Row 50 Box Jump Overs 24/20" 40 Toes to Bar 30 Power Snatch 52/35 courtesy of comptrain

WOD 11.20.18

A. Superset Back Squat 2-2-2-2-2 B. 5 rounds for time: 10 Hang Squat Clean 61/43KG 25 Push Up

WOD 11.19.18

A. Every minute for 12 minutes: 0:00-1:00 Max Rep Strict Pull Up 1:00-2:00 Max Hold L-Sit 2:00-3:00 Max Rep Strict Handstand Push Up 3:00-4:00 Max Hold L-Sit Repeat this cycle 3 times. B. For time: 1 Min Deadlift Hold 100/70KG 5…

WOD 11.18.18

A. Superset Weighted Step Up 10-10-10-10-10 Dumbbell Bench Press 5-5-5-5-5 B. For time: 30-20-10 reps of: Thruster 35/25 Kettlebell Swing 2/1.5P

WOD 11.17.18

A. 4 rounds for load and quality: 100M Double Kettlebell Front Rack Carry B. 7 rounds, each for time: Every 3 minutes: 400M Run 12 Toes to Bar If you fail to complete the work in 3 minutes, finish the workout as an AMRAP.

WOD 11.16.18

A. Work up to a heavy Single Turkish Get Up, each arm B. For 3 cycles: 3 Min AMRAP: 3 Deadlift 84/56KG 6 Push Up 9 Squat Rest 1 minute between each cycle. Retsart the AMRAP each cycle.

KNO 12.8.18

Want a date night? Drop your child off with us at The Cave for dinner, recreational gym play, movies, and more! Saturday,  December 8, is Ugly Sweater Night. If you (or a friend) haven't already done so, fill out our new member registration…

WOD 11.15.18

A. Superset Snatch Balance 2-2-2-2-2 Skin The Cat 2-2-2-2-2 B. "Death By" Pull Up Abmat Sit Up In the first minute perform 1 Pull Up and 1 Abmat Sit Up. In the second minute peform 2 Pull Up and 2 Abmat Sit Up. Continue adding…

WOD 11.14.18

A. Establish 1RM Front Squat B. 2 rounds for max reps: In 4 minutes: Run 400M 15 Power Clean 61/43KG 15 Push Jerk 61/43KG Max Rep Front Squat 61/43KG Rest 4 minutes between rounds.

WOD 11.13.18

A. Superset Weighted Dip 5-5-5-5-5 GHD Sit Up 10-10-10-10-10 B. For time: 30/21 Calorie Row 30 Kettlebell Swing 2/1.5P 30 Chest to Bar Pull Up 30 Kettlebell Swing 30/21 Calorie Row