WOD 4.12.22

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A. Every minute for 6 minutes: 5 Squat Snatch @ 50% B. "Cindy" As many rounds as possible in 20 minutes: 5 Pull Up 10 Push Up 15 Squat

WOD 4.11.22

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A. Superset Push Press 5-5-5-5-5 Straight Body Lift 3-3-3-3-3 B. For time: 15 Clean and Jerk 61/43KG 30 Toes to Bar 10 Clean and Jerk 20 Toes to Bar 5 Clean and Jerk 10 Toes to Bar

WOD 4.10.22

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A. Every minute for 10 minutes: Strict Pull Up Pick a number of repetitions that you can sustain for all 10 minutes.` B. For time: 40-30-20-10 reps of: Calorie Row Wall Ball 20/14LB, 10/9FT Sumo Deadlift High Pull…

WOD 4.9.22

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A. Work up to a heavy Split Snatch B. As many rounds as possible in 15 minutes: 10 Deficit Handstand Push Ups 4/2" 20 Pistol, alternating 30 Abmat Sit Up

Try a Crossfit Class

Have you ever wanted to try a CrossFit class at the Cave? Your first class is free!   A primary goal of ours at The Cave is to provide a unique environment for the whole family to attend at the same time.  While your kids take class,…

WOD 4.8.22

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A. Every minute for 8 minutes: 3 Clean and Jerk @ 75% 1 Rep Max B. As many rounds as possible in 15 minutes: 3 Bar Muscle Up 10 Kettlebell Swing 1.5/1P 30 Double Under

WOD 4.7.22

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A. Superset Overhead Squat 2-2-2-2-2 Strict Pull Up 2-2-2-2-2 B. "Ellen" 3 rounds for time: 20 Burpee 21 Dumbbell Snatch 50/35LB 12 Dumbbell Thruster 50/35LB Compare to March 18, 2021.

WOD 4.6.22

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A. Superset Dip 3-3-3-3-3 Sots Pres 8-8-8-8-8 Single Leg RDL 8-8-8-8-8, each leg B. As many rounds as possible in 15 minutes: 1 Toes to Bar 2 Box Jump 36/30" 2 Toes to Bar 4 Box Jump 3 Toes to Bar 6 Box Jump Continue…

WOD 4.5.22

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A. Superset Back Squat 5-5-5-5-5 Strict Handstand Push Up 5-5-5-5-5 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…

WOD 4.4.22

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A. Every 30 seconds for 20 rounds: 1 Clean Pull @ 1RM Clean B. 5 rounds for time: 400M Run 15 Pull Up