WOD 4.21.21

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A. Superset Strict Handstand Push Up 3-3-3-3-3 L-Hang 5 x 20 Seconds B. As many rounds as possible in 10 minutes: 1 Rope Climb 50 Double Under 2 Rope Climb 50 Double Under 3 Rope Climb 50 Double Under Continue…

WOD 4.20.21

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"Tommy Mac" 2 rounds for time: 12 Burpee 12 Thruster 12 Burpee 12 Power Snatch 12 Burpee 12 Push Jerk 12 Burpee 12 Hang Squat Clean 12 Burpee 12 Overhead Squat Perform with a 52/35KG Barbell.

UPDATE: 2021 Camp Registration is OPEN!

We are excited to announce that The Cave will begin it's 2021 Summer Camp Season on Monday, June 14th! We are thrilled to be able to offer an opportunity for young athletes to return to the gym, improve their gymnastics and parkour skills,…

WOD 4.19.21

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A. Work up to a heavy Turkish Get Up, each arm B. 5 rounds each for time: 400M Row Start each round every 4 minutes.

WOD 4.18.21

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A. Push Press 2-2-2-2-2 B. As many rounds as possible in 10 minutes: 10 Dumbbell Hang Power Clean 10 Dumbbel Shoulder Press, alternating Perform with a pair of 50/35LB Dumbbells.

WOD 4.17.21

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A. Deadlift 3-3-3-3-3 B. 5 rounds for time: 10 Front Rack Lunge Step 61/43KG 15 Kettlebell Swing 2/1.5P

WOD 4.16.21

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A. Superset Strict Pull Up 5-5-5-5-5 Straight Body Lift 2-2-2-2-2 B. 5 rounds for time: 400M Run 15 Toes to Bar

WOD 4.15.21

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For time: 50 Air Squat 15 Push Jerk 61/43KG 50 Air Squat Rest 3 minutes. 25 Burpee 15 Front Squat 61/43KG 25 Burpee Rest 3 minutes 15 Power Clean 61/43KG 50 Wall Ball 20/14LB, 10/9FT 15 Power Clean

WOD 4.14.21

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A. Overhead Squat 2-2-2-2-2 B. For time: 400M Run 12 Hang Power Snatch 61/43 50 Abmat Sit Up 9 Hang Power Snatch 35 Abmat Sit Up 6 Hang Power Snatch 20 Abmat Sit Up

WOD 4.13.21

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A. 5 rounds for quality: 30 Seconds Ring Plank 30 Seconds Rest 30 Seconds Arch Hold 30 Seconds Rest B. As many rounds as possible in 20 minutes: 5 Handstand Push Up 10 Pull Up 30 Double Under Rest 1 minute between…