WOD 1.31.19

A. Work up to a heavy Double Hang Squat Clean to Thruster B. For time: 800M Run 15 Clean & Jerk 84/61KG 800M Run

WOD 1.30.19

A. Work up to a heavy 20M Prowler Push B. For time: 50 Box Jump Over 24/20" 50 Pull Up 50 Sumo Deadlift High Pull 2/1.5P 50 Kettlebell Swing 2/1.5P

KNO 2.9.19

Want a date night? Drop your child off with us at The Cave for dinner, recreational gym play, movies, and more! Saturday, February 9th, is Fairytale Night. If you (or a friend) haven't already done so, fill out our new member registration…

WOD 1.29.19

A. Snatch Balance 1-1-1-1-1-1-1 B. 6 rounds for time: 12 Lateral Bar Burpee 6 Front Squat @ 60% 1RM 2 Rope Climb

WOD 1.28.19

A. Superset Push Press 3-3-3-3-3 GHD Sit Up 10-10-10-10-10 B. For time: 150 Double Under 75 Dumbbell Snatch, alternating 50/35LB 150 Double Under

WOD 1.27.19

A. Stop At Bottom Front Squat 5-5-5-5-5 B. As many rounds as possible in 12 minutes: 800M Run Then, AMRAP: 15 Wall Ball 20/14LB 10 Ring Push Up

WOD 1.26.19

A. Deadlift 2-2-2-2-2 A. "Death By" Pull Up Hang Power Clean 43/30KG On the first minute perform 1 Pull Up and 1 Hang Power Clean. On the second minute perform 2 Pull Ups and 2 hang Power Cleans. Continue adding 1 rep to each movement…

WOD 1.25.19

A. Establish 1RM Snatch B. For time: 30/21 Calorie Row 21 Power Snatch 43/30KG Rest 3 minutes. 30/21 Calorie Row 15 Power Snatch 52/35KG Rest 3 minutes: 30/21 Calorie Row 9 Power Snatch 61/43KG

WOD 1.24.19

A. Superset Back Squat 3-3-3-3-3 Skill Work Handstand B. 3 rounds for time: 400M Run 30 Box Jump 24/20" 15 Toes to Bar

WOD 1.23.19

A. Every minute for 8 minutes: Muscle Up Choose a number of reps or modification that would be difficult to complete. B. 3 rounds for time: 10 Chest to Bar Pull Up 10 Deadlift 102/70KG 10 Bar Facing Burpee