Remembering Bill Berry

Bill Berry was The Cave's first client. I am broken today with the news that yesterday, Sunday January 16th, 2022, he lost his battle with COVID. Many of you knew Bill either as a workout companion, and/or coach. He brought so much to so…

WOD 1.23.22

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A. Work up to a heavy 20M Prowler Push B. 4 rounds for time: Run 400M 100M Double Kettlebell Front Rack Carry 1.5/1P

WOD 1.22.22

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A. Superset Weighted Strict Dip 3-3-3-3-3 Skill Test Max Height Box Jump B. As many rounds as possible in 15 minutes: 4 Handstand Push Up 6 Chest to Bar Pull Up 8 Pistol, alternating

Drop Off and Pick Up Locations

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In an effort to keep traffic running as possible, we have created a map for Drop-off and Pick-up locations when you come to our facility. All parkour will drop off at "A" and pick up at "F". Rec gymnastics will drop off at "B" (back…

WOD 1.21.22

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A. Every minute for 8 minutes: 2 Snatch Pull @ 100% 1RM Snatch B. 10 rounds for max reps: In 1 minute, perform: 1 Rope Climb 8 Power Snatch 43/30KG Max Rep Lateral Burpee Over Barbell Rest 1 minute between rounds…

WOD 1.20.22

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A. Establish 1 Rep Max Squat Clean B. "CrossFit Games Open 17.5" 10 rounds for time: 9 Thruster 43/30KG 35 Double Under

WOD 1.19.22

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A. Work up to a heavy Snatch Balance, Triple B. As many rounds as possible in 10 minutes: 1 Wall Walk Up 5 Med Ball Sit Up 20/14LB 2 Wall Walk Up 10 Med Ball Sit Up 3 Wall Walk Up 15 Med Ball Sit Up 4 Wall Walk Up 20…

WOD 1.18.22

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 "Pyramid Double Helen" For time: 1200M Run 63 Kettlebell Swing 1.5/1P 36 Pull Up 800M Run 42 Kettlebell Swing 24 Pull Up 400M Run 21 Kettlebell Swing 12 Pull Up

WOD 1.17.22

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A. Superset Back Squat 5-5-5-5-5 Skill Work Handstand Walk B. 5 rounds for time: 20 Wall Ball 20/14LB, 10/9FT 10 Deadlift 102/70KG Courtesy of CrossFit.

WOD 1.16.22

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A. Work up to a heavy Power Clean, Double B. As many rounds as possible in 15 minutes: 30 Double Under 15 Power Clean 52/36KG 30 Double Under 15 Toes to Bar