WOD 11.1.21

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A. Superset Overhead Squat 3-3-3-3-3 Strict Pull Up 3-3-3-3-3 B. For time: 15-12-9 reps of: Thruster 52/35KG Chest to Bar Pull Up

WOD 10.31.21

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A. Superset Bench Press 2-2-2-2-2 Hip Extension 10-10-10-10-10 B. As many rounds as possible in 12 minutes: 6 Deadlift 110/75KG 9 Toes to Bar 15 Sec Ring Support

WOD 10.30.21

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A. 20 rounds, every 30 seconds: 1 Clean and Split Jerk @ 80% B. 5 rounds for time: 20 Overhead Lunge 20/15KG Plate 15 Burpee Onto Plate

WOD 10.29.21

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A. Every minute for 8 minutes: 3 Hang Power Snatch @ 75% B. 8 rounds for time: 10 Pull Up 20 Russian Kettlebell Swing 2/1.5P Rest 1 minute between rounds.

WOD 10.28.21

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A. Superset Push Press 2-2-2-2-2 GHD Sit Up 5 x 10-25 reps B. For time: 10-9-8-7-6-5-4-3-2-1 reps of: Double Dumbbell Front Squat 50/35LB After each round, perform 1 Rope Climb.

Fall Schedules are Posted!

WOD 10.27.21

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A. Superset Deadlift 5-5-5-5-5 Skin the Cat 2-2-2-2-2 B. For time: 50 Box Jump 24/20" 800M Run 100 Double Under

WOD 10.26.21

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A. Establish 1 rep max Front Squat B. "Elizabeth" For time: 21-15-9 reps of: Squat Clean 61/43KG Ring Dip

WOD 10.25.21

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A. Work up to a heavy Snatch B. "Crossfit Games Open 19.4" For time: 3 rounds: 10 Power Snatch 43/30KG 12 Bar Facing Burpee Rest 3 minutes. 3 rounds: 10 Bar Muscle Up 12 Bar Facing Burpee 12 minute time ca…

Storm Update

The Cave has experienced some damage to our tents due to the weather event this weekend. Most of our tents remain intact and in working order, but one was not so lucky. At this time we are still planning on running all regularly scheduled classes,…