WOD 1.14.20

A. Superset Bench Press 3-3-3-3-3 GHD Sit Up 10-10-10-10-10 B. 10 rounds for time: 5 Burpee 1 Rope Climb 30 Double Under 15 minute time cap.

WOD 1.13.20

A. Superset Front Squat 3-3-3-3-3 Skin the Cat 2-2-2-2-2 B. For time: 16-14-12-10-8 Deadlift 14-12-10- 8- 6 Hang Power Clean 12-10- 8 - 6- 4 Front Rack Lunge 10- 8 - 6 - 4- 2 Shoulder to Overhead Perform at 61/4…

WOD 1.12.20

A. In teams of 2: 2000M Row 100 Burpee Box Jump Over 24/20" 2000M Row B. Plank Wars All athletes start in a Plank. When an athlete fails, they must perform 10 V-Ups per athlete still in a Plank.

WOD 1.11.20

A. Superset Deadlift 2-2-2-2-2 L-Hang 5 x 20 Sec B. 5 rounds for time: 15 Thruster 43/30KG 15 Pull Up courtesy of crossfit.com

WOD 1.10.20

A. Every minute for 8 minutes: 3 Power Snatch Perform @ 75% 1RM Snatch B. 3 rounds for time: 400M Run 35 Russian Kettlebell Swing 2/1.5P

WOD 1.9.20

A. Superset Back Squat 2-2-2-2-2 Skill Work Handstands B. As many rounds as possible in 15 minutes: 10 Knees to Elbows 20 Single Arm Dumbbell Overhead Lunge 50/35LB 30 FT Handstand Walk

Kids Night Out 1.19.20

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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,  January 11th, is Winter Wonderland Night. If you (or a friend) haven't already done so, fill out our new member…

WOD 1.8.20

A. Establish 1 Rep Max Clean and Jerk B. "Heavy Grace" 30 Clean and Jerks 84/57KG

WOD 1.7.20

A. Work up to a heavy Turkish Get Up, each arm B. As many reps as possible in 10 minutes: Double Under At the top of each minute, including the first, perform 6 Burpee Pull Ups.

WOD 1.6.20

A. "Zeus" 3 rounds for time: 30 Wall Ball 30 Sumo Deadlift High Pull 34/25KG 30 Box Jump 24/20" 30 Push Press 34/25KG 30 Calorie Row 30 Push Up 10 Back Squat @ bodyweight