WOD 11.1.22

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A. Gymnastics Conditioning 5 rounds 0:30 seconds Max Rep Pull-up 1:30 rest B. 5 Rounds For Time 10 Box Jump 24/20" 10 Shoulder-to-Overhead 61/43 400M Run

WOD 10.31.22

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A. 12 Min EMOM Kettlebell Complex Min 1: 15 Double Kettlebell Sumo Deadlift Min 2: 10 Alternating Double Kettlebell Reverse Lunge Min 3: Rest B. For Time 10 Burpee 31 Double Kettlebell Deadlift 1.5/1P 10 Burpee 31…

WOD 10.30.22

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A. Super Set Push Press 5-5-5-5-5 L-Sit 5 x 20 seconds B. For Time 3-6-9-12-9-6-3 Devils Press 50/35# Single Dumbell Box Step Over 24/20" Toes-to-Bar

WOD 10.29.22

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A. 100 ft Sand Bag Carry B. "Hard Cindy" 20 Minute AMRAP 5 Weighted Pull Up 35/25# db 10 Push Up (feet on 30/24" box) 15 Air Squat 20/15kg bumper plate

WOD 10.28.22

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A. Work Up To A Heavy Clean & Jerk B. AMRAP Madness 5 Minute AMRAP 7 Thursters 43/35 7 Knee-to-Elbow 7 Burpee 2 Minute Rest 4 Minute AMRAP 6 Thursters 43/35 6 Knee-to-Elbow 6 Burpee 2 Minute Rest 3 Minute…

WOD 10.27.22

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A.Super Set 100 ft Kettlebell Cross Body Carry Skils: Muscle Up Progressions B. 5 Rounds For Time 3 Ring Muscle Up 15 Wall Ball 20/14#, 10/9' 75 Double Under

WOD 10.27.22

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A.Super Set 100 ft Kettlebell Cross Body Carry Skils: Muscle Up Progressions B. 5 Rounds For Time 3 Ring Muscle Up 15 Wall Ball 20/14#, 10/9' 75 Double Under

WOD 10.26.22

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A. Work Up To A Heavy Split Jerk Complex 1 Pause Dip 1 Pause Split Jerk 1 Split Jerk B. "Double-Rep Light DT" 5 Rounds 24 Deadlift 18 Hang Power Clean 12 Push Jerk Perform with 43/30kg barbell Courtesy of Cr…

WOD 10.25.22

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A. Back Squat Strength Progression (based off of 1RM) Every 2:00 Minutes, perform: 3 Reps @ 85% 2 Reps @ 87% 1 Rep @ 89% 3 Reps @ 87% 2 Reps @ 89% 1 Rep @ 91% 3 Reps @ 89% 2 Reps @ 91% 1 Rep @ 93% B. 3 Rounds…

Halloween Hours

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Hi Cave Community, Boo! It's almost Halloween! The Cave will be closed on Monday, October 31 from 5:00 p.m. on. All scheduled classes in all disciplines after 5:00 p.m. will be cancelled. (Go on and have the sweet. You deserve…