KNO 3.9.19

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

WOD 2.28.19

A. Superset Bench Press 5-5-5-5-5 GHD Sit Up 10-10-10-10-10 B. 8 rounds for time: 10 Dumbbell Snatch 50/35LB 8 Pull Up 6 Burpee Rest 30 seconds between rounds. Compare to March 11, 2018.

WOD 2.27.19

A. Superset Deadlift 5-5-5-5-5 Skill Work Handstand on Parallettes B. 4 rounds for time: 18 Hang Power Clean 15 Front Squat 12 Push Jerk Rest 2 minutes between rounds. Men use a 52KG barbell. Women use a 35KG barbel…

The Ninja Night training

Hi Cave Clients, Want to become a better Ninja? Love Ninja Warrior?  Want to put your skills to the test?   Join us on Saturday, March 23rd, for our first Cave Ninja Night!   Multiple obstacle courses utilizing…

WOD 2.26.19

A. Every minute for 10 minutes: 1 Snatch Start at 80% 1RM and build each round. B. 3 rounds for time: 30 Box Jump 24/20" 21 Toes to Bar 30/21 Calorie Row

WOD 2.25.19

A. Superset Front Rack Lunge 6-6-6-6-6 Dumbbell Bench Press 6-6-6-6-6 B. 2 rounds for time: 50 Thruster 20/15KG 25 Pull Up 15 Handstand Push Up

WOD 2.24.19

A. Work up to a heavy 100FT Farmers Carry B. For time: 40-30-20-10 Reps of: Kettlebell Swing 1.5/1P Box Jump 24/20"

WOD 2.23.19

A. CrossFit Games Open 19.1

WOD 2.22.19

A. As many rounds as possible in 20 minutes: 5 Burpee 1 Rope Climb 30 Double Under

WOD 2.21.19

A. Every minute for 8 minutes: 1 Clean 2 Split Jerk B. 4 rounds for time: 50M Dumbbell Farmers Carry 50/35LB 20M Dumbbell Front Rack Lunge 50/35LB 10 Dumbbell Push Press 50/35LB