WOD 6.21.23

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A. Super Set Sumo Deadlift 3-3-3-3-3 Assisted Nordic Hamstring Curl 40X0 4-4-4-4 B. 21-18-15-12-9-6-3- Reps Of Sumo Deadlift High Pull 34/25 Push Jerk 34/25 Courtesy Of CrossFit.com

WOD 6.20.23

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A. Super Set Overhead Squat 3-3-3-3-3 GHD Sit-up 10-10-10-10-10 B. 20 Minute AMRAP 5 Chest-to-Bar Pull-up 10 Ring Dip 15 Overhead Squat 43/30 Compare to June 9, 2016

WOD 6.19.23

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A. Super Set E3MOM x 9 Minutes (3 Rounds) Bench Press 3-3-3 Round 1: 3 @ 72% 1RM Bench Press Round 2: 3 @ 82% 1RM Bench Press Round 3: 3 @ 92% 1RM Bench Press Seated Rear Delt Fly 20X0 8-8-8 Skill Work Handstand Walk…

Summer Camp Out Kids' Night Out

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Pack your sleeping bag or blanket! Summer Camp Out Kids' Night Out is coming up! 🥳 When? Saturday, July 8th, 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…

WOD 6.18.23

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A. Father's Day WOD: Fight Gone Dad 3 Rounds, 1 Minute Per Station For Max Reps Of... Alternating Step Back Lunge (Farmers Carry/Hang Style) Deadlift Hang Power Clean Front Squat Anchored Sit-up Rest Perform With Pair Of 50/35#…

WOD 6.17.23

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Partner WOD In Teams Of 2 8 Minute AMRAP 24 Double Under 8 Power Snatch 43/30 2 Minute Rest 8 Minute AMRAP 12 Thruster 43/30 4 Burpee-over-Barbell

WOD 6.16.23

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A. 2 Part Jerk Sequence 1. Split Press 5-5-5 (Perform first before moving onto A2) 2. Jerk Complex: 1-1-1 Jerk Complex = 3 Push Press + 1 Split Jerk (1-2s pause in catch) B. For Time 5 Rounds 5 Man Maker 50/35# 10…

WOD 6.15.23

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A. EMOM x 10 Minutes (10 Rounds) Clean Complex 1 Clean Complex = 1 Clean Pull + 1 Low Hang Clean Pull + 1 Low Hang Power Clean B. 12-9-6 Reps Of Hang Power Clean 61/43 Burpee Bar Muscle Up

WOD 6.14.23

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A. Super Set Every 2:00 x 10 Minutes (5 Rounds) Enderton Front Squat Complex 5-4-3-2-1 1 Rep Of Enderton Front Squat = 1 Pause Front Squat (3s) 1 Double Bounce Front Squat 1 Front Squat Round 1: 5 Reps @ 60% 1RM Front…

WOD 6.13.23

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A. Super Set E3MOM x 9 Minutes (3 Rounds) Bench Press 5 @ 67% 1RM Bench Press 5 @ 77% 1RM Bench Press 5 @ 87% 1RM Bench Press Skill Work Ring Dip Prep and Progression Handstand Prep and Progression B. For Time 4…