WOD 8.1.20

A. Overhead Squat
B. 10 rounds for time:

7 Box Jump 24/20″
7 Hang Power Snatch 43/30KG
7 Overhead Squat 43/30KG

15 minute time cap.


WOD 7.31.20

A. Split Jerk
B. For time:

20-15-10-5 reps of:

Unbroken Hang Power Clean and Jerk 61/43KG

Every break in set perform 10 Burpee.


WOD 7.30.20

A. Front Rack Lunge
B. As many rounds as possible in 12 minutes:

10 Med Ball Clean
5 Med Ball Push Up
10 Med Ball Sit Up
5 Med Ball Push Up

Perform with a 20/14LB Medicine Ball.


WOD 7.29.20

A. Deadlift
B. As many reps as possible in 10 minutes:

Burpee Box Jump 24/20″

At the top of each minute, including the first, perform 20 Double Under.


WOD 7.28.20

A. Work up to a heavy

Hang Bear Complex, Double

1 Hang Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Rack Push Press

B. 5 rounds for time:

5 Devils Press
10 Dumbbell Thruster

Perform with 50/35LB Dumbbells


WOD 7.27.20

A. Snatch Balance
B. 4 rounds for Max Reps:

1 Minute Row for Calories
1 Minute Rest
1 Minute Power Snatch 50/35KG
1 Minute Rest


WOD 7.26.20


For time:

Run 800M
Then, 10 rounds:
6 Deadlift 84/61KG
9 Push Up
12 Abmat Sit Up
15 Squat
Run 800M


WOD 7.25.20

A. Establish 1 Rep Max

Clean and Jerk

B. “Grace”

For time:

30 Clean and Jerk 61/43KG



Gymnastics Afternoon Training Camp

Posted July 24th, 2020

Hi there Level 2+ Cave Families,

Welcoming Level 2-4 gymnasts back to The Cave (in-house)! We are all happy to announce we will be resuming Level 2-4 gym activity as a “Camp” starting next week! This will be referred to as Gymnastics Afternoon Training Camp.

What days will the Gymnastics Afternoon Training Camp be?
Camp will be Tuesday and Friday from 5:30 PM – 7:30 PM. The first official day will be Monday, July 27th, 2020.

Who are the coaches?
Coach J and Lexi will be working with this camp ongoing.

How much does it cost?
Pricing is $320 for 6 hours a week for 3 weeks.

Where do I sign up?
You can sign up for the Gymnastics Afternoon Training Camp here.

Can my student do other camps at the same time? 
An important policy to note is that students cannot be enrolled in any other camps while participating in the Gymnastics Afternoon Training Camp.

What procedures and safety protocols are The Cave doing for in-house activity?
You’ll find we have instituted many new procedures to comply with the current county guidelines. Here is a link to the full Camp Procedures as well as a video of what to expect upon coming back to The Cave facility.
We look forward to having you back in the gym, see you soon!

WOD 7.24.20

A. Work up to a heavy complex:

1 Squat Snatch
1 Hang Squat Snatch

B. For time:

30 Lateral Bar Burpee
50 Overhead Squat 20/15KG
70/50 Calorie Row