WOD 11.21.19

A. As many rounds as possible in 10 minutes: 1 Power Clean 100/70KG 2 Burpee Muscle Up B. Bearhug Sandbag Carry 5 x 50M

WOD 11.20.19

A. Superset Back Squat 3-3-3-3-3 Leg Lift 5-5-5-5-5 B. For time: 40/28 Cal Row 40 Thruster 20/15KG 30/21 Cal Row 30 Thruster 20/14 Cal Row 20 Thruster 10/7 Cal Row 10 Thruster

WOD 11.19.19

A. Work up to a heavy 100FT Farmers Carry B. " Secret Service Snatch Test" As many reps as possible in 10 minutes: Kettlebell Snatch 1.5/1P Alternatively, you can perform with Hang Dumbbell Snatch 50/35LB

WOD 11.18.19

A. Work up to a heavy complex 1 High Hang Snatch 1 Hang Snatch 1 Snatch B. " Cindy" As many rounds as possible in 20 minutes: 5 Pull Up 10 Push Up 15 Squat

WOD 11.17.19

A. 5 rounds: 30 Sec Ring Support 90 Sec Rest B. For time: 800M Run -Then- 6 rounds: 8 Handstand Push Up 10 Burpee 12 Box Jump 24/20" -Then- 800M Run

WOD 11.16.19

A. Superset Front Squat 3-3-3-3-3 Strict Pull Up 3-3-3-3-3 B. For time: 9-7-5 reps of: Squat Clean 93/65KG Bar Muscle Up

WOD 11.15.19

A. Work up to a heavy 50FT Overhead Carry B. As many rounds as possible in 15 minutes: 30 Double Under 15 Kettlebell Swings 1.5/1P 7 Push Jerk 61/43KG

Kids Night Out 12.14.19

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

WOD 11.14.19

A. Superset Bench Press 3-3-3-3-3 L-Sit Hold 5 x 20 Sec B. For time: 50/35 Cal Row 5 Rope Climb 50 Deadlift 70/49KG 5 Rope Climb 50/35 Cal Row

WOD 11.13.19

A. Work up to a heavy Split Snatch B. 4 rounds for time: 400M Run 50M Lunge