WOD 1.22.23

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A. Strict Press 3-3-3-3-3 B. For Time 60 Push Up 50 Dips 40 Handstand Push Up 30 Floor Press 50/35# 20 Push Jerk 50/35# 10 Push Press 50/35#

WOD 1.21.23

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A. Super Set E3MOM For 5 Rounds Snatch Complex 1 High Hang Power Snatch + 1 Below-the-Knee Power Snatch + 1 Power Snatch Skill Work Bar Muscle Up Progressions B. CrossFit Games Open 16.3 7 Minute AMRAP 10 Power…

WOD 1.20.23

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A. Every 1:30 For 6 Rounds Odd Rounds: Single Leg Split Stance RDL 20X0 - Right Leg 8-8-8-8-8-8 Even Rounds: Single Leg Split Stance RDL 20X0 - Left Leg 8-8-8-8-8-8 B. 14 Minute AMRAP 11 Ring Row 7 Dumbbell Deadlift…

WOD 1.19.23

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A. Establish a 1RM Squat Clean B. For Time* 21 Bar Facing Burpee 21 Back Squat 61/43 15 Bar Facing Burpee 15 Front Squat 61/43 9 Bar Facing Burpee 9 Overhead Squat 61/43 *12 Minute Time Cap

WOD 1.18.23

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A. Super Set E3MOM For 5 Rounds Landmine Meadows Row 20X0 10-10-10-10-10 / arm Weighted Dip 20X0 3-3-3-3-3 B. For Time 50/40 Calorie Row 50 Kettlebell Clean From Floor* 1.5/1P 50 Toes-to-Bar 50 Kettlebell Snatch…

WOD 1.17.23

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A. 5 Rounds For Load And Quality 40 Seconds Alternating Dumbbell Bicep Curl 20 Seconds Rest 40 Seconds Standing Tricep Extention 20 Seconds Rest 40 Seconds Forearm Plank Hold 20 Seconds Rest B. For Time 5 Rounds 12…

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 1.16.23

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A. Super Set E3MOM For 5 Rounds Deadlift 5-5-5-5-5 Front Rack Reverse Lunge (KB or DB) 6-6-6-6-6 / leg Skill Work Pistol Prep and Progressions B. AMRAP Party 5 Minute AMRAP 2-4-6-8-10…etc* Russian Kettlebell…

WOD 1.15.23

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A. Super Set Pause Push Press (2 second pause at dip) 3-3-3-3-3 Skill Work Handstand Holds + Walks B. For Time 15 Devils Press 50/35# 25 Air Squat 12 Devils Press 25 Air Squat 9 Devils Press 25 Air Squat 6 Devils…

WOD 1.14.23

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A, Clean & Jerk Complex Every 1:30 For 8 Rounds 1 Power Clean + 1 Push Jerk + 1 Split Jerk A. For Time 400M Run 21 Clean & Jerk 61/43 400M Run 15 Clean & Jerk 400M Run 9 Clean & Jerk