WOD 4.1.23

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TBD

Spring Fling Kids' Night Out

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Kids' Night Out is BACK! 🥳 When? Saturday, May 13, 2023 Time? 4:30 p.m. - 9:00 p.m. Drop your child off at The Cave and enjoy some much-needed rest and relaxation or a night out on the town. We'll engage them in recreational gym play,…

WOD 3.31.23

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TBD

WOD 3.30.23

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A. Super Set E3MOM For 3 Rounds Front Squat 5 @ 75% 1RM 3 @ 85% 1RM 1+ @ 95% 1RM Weighted Pull-up 2-2-2-2-2 Part B: "Hammer" 5 Rounds For Time 5 Power Clean 43/30 10 Front Squat 43/30 5 Jerk 43/30 20 Pull-up Rest…

WOD 3.29.23

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A. Build To A Heavy... Snatch Complex 1-1-1-1-1 1 Snatch Complex = 1 Power Snatch + 1 Low Power Snatch + 1 Hang Power Snatch *Pause 2-3 seconds in catch position B. For Time 30 Power Snatch 34/25 Rest 1:30 20 Bar…

WOD 3.28.23

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A. Super Set E3MOM For 3 Rounds Back Squat 5 @ 75% 1RM 3 @ 85% 1RM 1+ @ 95% 1RM Skill Work Toes-2-Bar Progression + Prep B. 12 Minute AMRAP 5 Devils Press 50/35# 10 Toes-2-Bar 15 Wall Ball 20/14#, 10/9' 20/15 Calorie…

WOD 3.27.23

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A. Super Set E3MOM For 3 Rounds Push Press 5 @ 75% 1RM 3 @ 85% 1RM 1+ @ 95% 1RM Skill Work Handstand Prep + Progressions Kettlebell Clean Prep + Progressions B. For Time 3 Rounds 5 Double Kettlebell Clean 1.5/1P 10…

WOD 3.26.23

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A. Super Set Turkish Get-up 2-2-2-2-2 / arm Skill Work Dumbbell Squat Snatch Practice B. 18 Minute AMRAP 18 Calorie Row 12 Push-up 6 Alternating Dumbbell Squat Snatch, 60/40# Courtesy of CrossFit.com

WOD 3.25.23

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A. 15 Minutes to Build To A Heavy… Clean & Jerk, Single B. For Time 5 Rounds 5 Burpee Box Jump Over 24/20" 5 Clean & Jerk 61/43

WOD 3.24.23

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A. Super Set E3MOM For 3 Rounds Front Squat 3 @ 70% 1RM 3 @ 80% 1RM 3+ @ 90% 1RM L-Hang 5 x 20s B. For Time 4 Rounds 20 Wall Ball 20/14#, 10/9' 20 Hand Release Push-up 250M Row 1 Minute Rest Between Roun…