WOD 1.22.19

A. Every 90 seconds for 6 rounds: 2 Hang Squat Clean 1 Split Jerk B. For time: 21-15-9 reps of: Front Squat 61/43KG Handstand Push Up

WOD 1.21.19

A. Work up to a heavy 100FT Farmer's Carry B. "CrossFit Games Open 11.1" As many rounds as possible in 10 minutes: 30 Double Unders 15 Power Snatch 34/25KG

WOD 1.20.19

A. Every 2 minutes for 9 rounds: Rounds 1-3: Unbroken Strict Pull Up Rounds 4-6: Unbroken Strict Handstand Push Up Rounds 7-9: Unbroken Strict Ring Dip B. For time: 20-16-12-8-4 reps of: Toes to Bar Dumbbell Box Step Over…

WOD 1.19.19

A. Thruster 3-3-3-3-3 B. 5 rounds for time: 10 Goblet Squat 20 Kettlebell Swing 30 Lateral Jump Over Kettlebell Perform with a 1.5/1P Kettlebell.

WOD 1.18.19

A. Superset Deadlift 3-3-3-3-3 Strict Chin Up 3-3-3-3-3 B. As many reps as possible in 7 minutes: 1 Ring Row 2 Abmat Sit Up 2 Ring Row 4 Abmat Sit Up 3 Ring Row 6 Abmat Sit Up Continue adding 1 Ring Row and 2 Abmat Sit…

KNO 1.26.19

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Want a date night? Drop your child off with us at The Cave for dinner, recreational gym play, movies, and more! Saturday, January 26, is Adventure Night. If you (or a friend) haven't already done so, fill out our new member registration…

WOD 1.17.19

A. Work up to a heavy Single Clean and Jerk B. 5 rounds for time: 15 Hang Power Clean 12 Front Squat 9 Push Jerk Perform with 50/35LB Dumbbells

WOD 1.16.19

A. Superset: Bent Row 5-5-5-5-5 Hip Extension 15-15-15-15-15 B. 3 rounds, each for time: 500M Row Perform each round every 5 minutes.

WOD 1.15.19

"A. Establish 1RM Turkish Get Arm, each arm" "B. For time: 30-20-10 reps of: Pull Up Box Jump 30/24"

WOD 1.14.19

A. Superset Back Squat 2-2-2-2-2 Dumbbell Bench Press, alternating arms 10-10-10-10-10" B. As many rounds as possible in 9 minutes: 3 Power Snatch 52/35KG 6 Push Up 9 Air Squat