WOD 7.31.19

A. "Filthy Fifty" For time: 50 Box Jump 24/20" 50 Jumping Pull Up 50 Kettlebell Swing 1/.75P 50 Lunge 50 Knees to Elbow 50 Push Press 20/15KG 50 Hip Extension 50 Wall Ball 50 Burpee 50 Double Under

WOD 7.30.19

A. Superset Front Squat 5-5-5-5-5 Dumbbell Bench Press 5-5-5-5-5 B. 4 rounds for time: 15 Dumbbell Thruster 50/35LB 400M Run

WOD 7.29.19

A. Establish 1RM Snatch B. 5 rounds for time: 10 Power Snatch 50/35KG 10 Box Jump Over 30/24"

Summer Schedule

Note that Parkour Summer Special and Summer Hold at The Cave begin Saturday, June 15 and run through Wednesday, August 14. Parkour Summer Special is replacing regular schedule until August 14. Schedule and details can be found online…

WOD 7.28.19

A. Work up to a heavy 20M Tire Sled Drag B. For time: 80 Double Under 40 Wall Ball 25/20LB, 10/9FT 60 Double Under 30 Wall Ball 40 Double Under 20 Wall Ball 20 Double Under 10 Wall Ball

WOD 7.27.19

A. Deadlift 3-3-3-3-3 B. For time: 30 Muscle Up Every break in set is a 200M Run. -OR- 30 Pull Up 30 Toes to Bar 30 Ring Dip Every break in set is a 200M Run. 15 min time cap.

WOD 7.26.19

A. Work up to a heavy complex 2 Hang Clean Pull 1 Hang Squat Clean B. CrossFit Games Regionals 12.2 For time: 2000M Row 50 Pistols 30 Hang Clean 102/61KG 17 minute time cap.

WOD 7.25.19

A. Split Jerk 3-3-2-2-1-1-1 B. As many rounds as possible in 8 minutes: 5 Box Jump 30/24" 1 Push Jerk 70/48KG 5 Box Jump 2 Push Jerk 5 Box Jump 3 Push Jerk 5 Box Jump 4 Push Jerk Continue adding 1 rep to Push Jerk…

WOD 7.24.19

A. Superset Bench Press 5-5-5-5-5 Single Leg Romanian Deadlift 8-8-8-8-8 Each Leg B. For time: 150 Double Under 800M Run 1000M Row

KNO 7.27.19

Want a date night? Drop your child off with us at The Cave for dinner, recreational gym play, movies, and more! Saturday, July 27th, is Glow In The Dark Night. If you (or a friend) haven't already done so, fill out our new member registration…