WOD 6.12.19

A. Superset Back Squat 2-2-2-2-2 Skill Work Forward Roll / Handstand Forward Roll B. As many rounds as possible in 10 minutes: 30 Double Under 10 Wall Ball 25/20LB, 10/9LB

WOD 6.11.19

A. Superset Bench Press 3-3-3-3-3 Hip Extension 5 x 10-20 reps B. 3 rounds for max reps: With a 3 minute clock: 20/14 Calorie Row 20 Overhead Lunge 20/15KG Plate Max Rep Burpee Pull Up Rest 3 minutes between rounds. Pull…

WOD 6.10.19

A. Work up to a heavy Hang Clean, Triple B. 3 rounds for time: 400M Run 2 Rope Climb 12 Dumbbell Hang Clean and Jerk 50/35LB

WOD 6.9.19

A. Overhead Squat 1-1-1-1-1-1-1 A. As many rounds as possible in 10 minutes: 50 Wall Ball 20/14LB, 10/9FT -Then, AMRAP in time remaining: 10 Deadlift 61/43KG 5 Handstand Push Up

Ninja Summer Special

Attention Cave Clients! We will not be holding regularly scheduled Parkour classes from June 15- August 14. In place of regular classes we are excited to announce The Summer Special for parkour students! Starting June 15 and running through…

WOD 6.8.19

A. Work up to a heavy 20M Tire Sled Drag B. 4 rounds for time: 400M Run 5 Muscle Up

WOD 6.7.19

A. Superset Push Press 5-5-5-5-5 GHD Sit Up 5 x 10-20 Reps B. As many rounds as possible in 7 minutes: 3 Hang Power Snatch 61/43KG 6 Burpee Box Jump 24/20"

KNO 6.8.19

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

WOD 6.6.19

A. Superset Back Squat 3-3-3-3-3 Strict Pull Up 2-2-2-2-2 B. As many rounds as possible in 8 minutes: 10 Power Clean 52/35KG 10 Front Rack Lunge 52/35KG 10 Chest to Bar Pull Up

WOD 6.5.19

A. Work up to a heavy 100FT Overhead Carry A. For time: 500-400-300-200-100 Meter Row 50-40-30-20-10 Push Up