WOD 7.12.19

A. High Hang Squat Clean 3-3-2-2-1-1-1 B. For time: 21-15-9 reps of: Deadlift 102/70KG Pull Up

WOD 7.11.19

A. Establish 1RM Split Jerk B. 5 rounds for time: 9 Box Jump Over 30/24" 9 Dumbbell Front Squat 50/35LB 9 Dumbbell Push Press 50/35LB

WOD 7.10.19

A. Work up to a heavy 200FT Farmers Carry B. As many rounds as possible in 15 minutes: 5 Ring Row 15 Sec Ring Support 30 Double Under

KNO 7.13.19

Want a date night? Drop your child off with us at The Cave for dinner, recreational gym play, movies, and more! Saturday, July 13th, is Witches & Warlocks Night. If you (or a friend) haven't already done so, fill out our new member registration…

WOD 7.9.19

A. Superset Back Squat 3-3-3-3-3 Dumbbell Shoulder Press 5-5-5-5-5 B. 8 rounds for max reps: With a 1 minute clock: 25 Air Squats Max Rep Power Clean and Jerk 61/43KG Rest 1 minute between rounds.

WOD 7.8.19

A. Every minute for 8 minutes: 3 Hang Snatch @ 70% 1RM Snatch B. "Death By" Rope Climb Burpee With a contiuously running clock perform: 0:00 - 1:00 1 Rope Climb 1 Burpee 1:00 - 2:00 1 Rope Climb 2 Burpee 2:00…

WOD 7.7.19

A. Superset Front Rack Lunge 10-10-10-10-10 Strict Dip 5-5-5-5-5 B. For time: 100 Double Under 50 Wall Ball 20/14LB, 10/9FT 75 Double Under 35 Wall Ball 50 Double Under 20 Wall Ball

WOD 7.6.19

A. Deadlift 5-5-5-5-5 B. 3 rounds for time: 400M Run 15 Toes to Bar 20 Dumbell Snatch, alternating 50/35LB

WOD 7.5.19

A. Work up to a heavy Cluster B. For time: 21/15 Calorie Row 21 Lateral Burpee Over Rower 15/11 Calorie Row 15 Lateral Burpee Over Rower 9/6 Calorie Row 9 Lateral Burpee Over Rower Then, 12-9-6 Hang Cluster 52/35KG Chest…

WOD 7.4.19

CLOSED