Ninja Night - December 3rd 2022

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Ninja Night is back! Saturday, December 3rd 2022 from 4:30 PM to 9:00 PM. Spend an evening at The Cave running obstacle courses, playing games, and making new friends. Dinner included. We are finally bringing back the long awaited event,…

WOD 11.13.22

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A. Super Set Shoulder Press 3-3-3-3-3 (3 second pause at top of press) Tempo Strict Chin-up 20X0 5-5-5-5-5 A. For Time 21-15-9 Calorie Row Pull-up 2 Min Rest 21-15-9 Calorie Row Burpee Over Rower …

WOD 11.12.22

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A. Clean Complex 3 Squat Clean + 1 Split Jerk 1-1-1 Work to 75% 1RM C&J A. For Time* + Weight* 18 Minutes To Complete 6 Power Clean + Jerk 34/25 18 Toes-to-Bar 60 Double Under 5 Power Clean + Jerk 43/30 15…

WOD 11.11.22

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A. Super Set Neutral Grip Alternating Dumbell Bench Press 12-12-12 Banded Yates Row 10-10-10 B. "Kelly" 5 Rounds 400 Meter Run 30 Box Jump 24/20" 30 Wall Ball 20/14#, 10/9'

WOD 11.10.22

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A. Super Set Alternating Every 1:30 for 8 Rounds Odd Rounds: 5 Tempo Front Squat 2101 Even Rounds: 5 Tempo Strict Pull-up 20X0 B. For Time* 10 Rounds 10 Thruster 52/35 5 Bar Muscle Up *15 Minute Time Cap …

WOD 11.9.22

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A. Deadlift Every 2 Minutes 5-5-3-3-2-1-1-1-1 B. For Quality 8 Min EMOM 12 Single Arm DB Swings (switch arms every other minute) 45/30# 12 Air Squat 2 Min Rest 8 Minute EMOM 8 DB or KB Deadlift 70/50# 16 Push Up…

WOD 11.8.22

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A. Super Set Every 2 Minutes Peform Tempo Back Squat 3301 1-1-1-1-1 @ 80% 1RM Rear Foot Elevated Split Squat 5-5-5-5-5 (each leg) B. For Time With Pair of Kettlebells: 10 KB Snatch - Right Arm 10 KB Snatch - Left…

WOD 11.7.22

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A. Super Set Pause Snatch Grip Behind-the-Neck Push Jerk 3-3-3-3-3 2 second pause at initiating dip Tempo Strict Dip 20X0 5-5-5-5-5 B. 3 Rounds for Max Reps 1 Round = 3 Min of Work / 1 Min of Rest Within 3 Minutes…

WOD 11.6.22

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A. Super Set Thruster 5-5-5-5-5 GHD Sit Up 10-10-10-10-10 B For Time 5 Rounds 10 Dumbell Thruster 100 Meter Dumbbell Farmers Carry Perform with pair of 50/35# dumbbell

WOD 11.5.22

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Partner Murph In teams of two, complete the following: 1 Mile Run 100 Pull-up 200 Push-up 300 Air Squat 1 Mile Run Perform with 20# vest Run 1 mile at the beginning and end together as a team. Share the reps of pull-ups,…