WOD 3.20.19

A. Superset Front Squat 3-3-3-3-3 Strict Pull Up 3-3-3-3-3 B. As many reps as possible in 10 minutes: Rope Climb At the top of each minute, including the first, perform 15 Air Squat.

WOD 3.19.19

A. Superset Bench Press 2-2-2-2-2 GHD Sit Up 10-10-10-10-10 B. 3 rounds for time: 20 Deadlift 70/47KG 10 Push Jerk 70/47KG

WOD 3.18.19

A. 30 rounds for time: 5 Wall Ball 20/14LB, 10/9FT 3 Chest to Bar Pull Up 1 Power Snatch 75/52KG 30 minute time cap.

WOD 3.17.19

A. Work up to a heavy 100FT Farmers Carry B. As many rounds as possible in 15 minutes: 200M Run 8 Handstand Push Up

WOD 3.16.19

A. Work up to a heavy Squat Snatch B. For time: 30-20-10 reps of: Burpee Hang Squat Snatch 20/15KG For the Burpee, jump onto a 20KG plate.

WOD 3.15.19

CrossFit Games Open 19.4

WOD 3.14.19

A. Split Jerk 2-2-2-2-2 B. 5 rounds for time: 25 Double Under 2 Rope Climb 25 Double Under 10 Thruster 52/35KG

WOD 3.13.19

A. Superset Sumo Deadlift 5-5-5-5-5 Skill Work Handstand Walk B. 3 rounds, each for time: 800M Run Rest 3 minutes between rounds.

Ninja Night training

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 both parkour and gymnastics…

WOD 3.12.19

A. Work up to a heavy Squat Clean & Jerk B. "The Lyon" 5 rounds, each of time of: 7 Squat Clean 70/47KG 7 Shoulder to Overhead 70/47KG 7 Burpee Chest to Bar Pull Up Rest 2 minutes between rounds. Ideally, use…