WOD 9.17.19

A. Work up to a heavy Turkish Get Up B. For time: 5 Rope Climb 100 Double Under 5 Rope Climb

Kids Night Out 9.28.19

Want a date night? Drop your child off with us at The Cave for dinner, recreational gym play, movies, and more! Saturday,  September 28th, is Pajama Night. If you (or a friend) haven't already done so, fill out our new member registration…

WOD 9.16.19

A. Perform for max reps: From 0:00-10:00 - Run 1 Mile, then max Clean and Jerk 61/43KG From 10:00-13:00 - Rest From 13:00-20:00 - Run 800M, then max Snatch 52/35KG From 20:00-23:00 - Rest From 23:00-27:00 - Run 400M,…

WOD 9.15.19

A. 5 rounds: 30 Sec Ring Support 90 Sec Rest B. 5 rounds for max reps: In 2 minutes: 20/14 Cal Row 20 Wall Ball 20/14LB, 10/9FT Max Rep Push Up

WOD 9.14.19

A. Work up to a heavy Clean and Jerk, Double B. For time: 5 rounds: 21 Kettlebell Swing 1.5/1P 12 Pull Up Then. 800M Run

WOD 9.13.19

A. Overhead Squat 3-3-3-3-3 B. For time: Run 400M 50 Thruster 20/15KG Run 400M 50 Pistol, alternating Run 400M

WOD 9.12.19

A. Work up to a heavy 100FT Back Rack Carry B. For time: 35 Toes to Bar 50 Deadlift 52/35KG 35 Toes to Bar 50 Hang Power Clean 52/35KG

WOD 9.11.19

A. Superset Front Rack Lunge 10-10-10-10-10 L-Sit Hold 5 x 20 Sec B. For time: 1000M Row Then, 3 rounds: 30 Dumbbell Snatch 50/35LB 15 Burpee Over Rower

WOD 9.10.19

A. Every minute for 8 minutes: 1 Clean 5 Push Jerks Perform @ 75% 1RM Push Jerk B. 10 rounds for max reps: In 1 minute: Run 100M 8 Box Jump Over 24/20" Max Rep Pull Up Rest 1 minute betwen rounds.

WOD 9.8.19

A. Every minute for 10 minutes: 1 Legless Rope Climb, 15FT B. As many rounds as possible in 10 minutes: 10/7 Calorie Row 5 Ring Dip