WOD 8.31.19

A. Wide Grip Behind the Neck Split Jerk 3-3-2-2-1-1-1 B. 3 rounds, each for time: 500M Row Rest approximately 3 minutes between rounds.

WOD 8.29.19

A. Work up to a heavy Turkish Get Up B. As many rounds as possible in 12 minutes: 30 Double Under 10 Dumbbell Snatch 50/35LB, alternating 5 Chest to Bar Pull Up

Kids Night Out 9.14.19

Want a date night? Drop your child off with us at The Cave for dinner, recreational gym play, movies, and more! Saturday,  September 14th, is Back to Fun Night. If you (or a friend) haven't already done so, fill out our new member registration…

WOD 8.28.19

A. Superset Front Squat 2-2-2-2-2 Dumbbell Bent Row 8-8-8-8-8 B. "CrossFit Games Open 18.2" For time: 1-2-3-4-5-6-7-8-9-10 reps of: Dumbbell Front Squat Burpee Over Barbell Rx - 50/35LB Scaled - 35/20LB …

WOD 8.27.19

A. Superset Shoulder Press 3-3-3-3-3 GHD Sit Up 10-10-10-10-10 B. 4 rounds for time: 400M Run 10 Handstand Push Up Wear a 20LB weight vest.

WOD 8.25.19

A. Snatch Balance 3-3-2-2-1-1-1 B. For time: 5 rounds: 10 Box Jump 30/24" 10 Hang Power Snatch 43/30KG Then, 800M Run

WOD 8.24.19

A. Pause Back Squat 5-5-5-5-5 Hold for 3 seconds. B. As many reps as possible in 10 minutes: 2 Wall Ball 20/14LB, 10/9FT 2 Pull Up 4 Wall Ball 4 Pull Up 6 Wall Ball 6 Pull Up 8 Wall Ball 8 Pull Up Continue adding…

WOD 8.23.19

A. Split Jerk 3-3-2-2-1-1-1 B. 5 rounds for time: 15 Lateral Bar Burpee 12 Deadlift 61/43KG 9 Hang Power Clean 61/43KG 6 Push Jerk 61/43KG

WOD 8.22.19

A. Work up to a heavy 20M Prowler Push B. As many rounds as possible in 12 minutes: 1 Rope Climb 6 Toes to Bar 12 Overhead Lunge 20/15KG Plate

WOD 8.21.19

A. Superset Snatch Deadlift 2-2-2-2-2 L-Sit 5 x 20 Sec B. For time: 100 Double Under 50 Kettlebell Swing 2/1.5P 100 Double Under