WOD 8.1.23

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A. Every minute for 10 minutes: 5 Deadlift @ 70% 1RM B. 12 Minute AMRAP 3 Wall Walk Up 12 Wall Ball 20/14#, 10/9' 16 Alternating Pistol

Fun Fiesta Night

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Kids' Night Out is coming up! Fun Fiesta Night 🥳 When? Saturday, August 5, 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…

WOD 7.31.23

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A. Take 15 Minutes To Establish A Heavy... Squat Clean Thruster B. For time: 400M Run 21-15-9 Thruster 34/25 Pull-up 400M Run 21-15-9 Thruster 34/25 Pull-up 400M Run

WOD 7.30.23

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A. Superset Bench Press 5-5-5-5-5 Weighted Dip 5-5-5-5-5 Skill Work Double Under Prep and Progression B. As many rounds as possible in 10 minutes: 10 Double Under 1 Wall Walk Up 20 Double Under 2 Wall Walk Up 30…

WOD 7.29.23

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A. Super Set Back Squat 5-5-5-5-5 Band Assisted Nordic Hamstring Curl 30X0 5 x 3-5 Reps B. In Teams of 2, For Time: 300 Russian Kettlebell Swing 2/1.5P One athlete must be in plank in order for the other athlete to…

WOD 7.28.23

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A. Every minute for 8 minutes: 3 Push Press 2 Push Jerk 1 Split Jerk B. 3 rounds for time: 400M Run 10 Devils Press 50/35# 5 Bar Muscle Up

WOD 7.27.23

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A. Superset Bent Row 5-5-5-5-5 Skill Work Crossover Prep and Progression B. 8 rounds for max reps: With a 1 minute clock: 25 Air Squats 15 Crossover Max Rep Power Clean 61/43

WOD 7.26.23

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Squat A. Take 15 Minutes To Establish A Heavy... Squat Snatch B. 4 rounds for time: 21 Pull Up 15 Box Jump 24/20" 9 Squat Snatch 52/34

WOD 7.25.23

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A. Superset Deadlift 5-5-5-5-5 Strict Ring Dip 20X0 5 x 8-10 Reps B. For time 3 Rounds 15 Dumbbell Burpee Deadlift 50/35# 10 Dumbbell Box Step Over, 50/35#, 24/20" 400M Run

WOD 7.24.23

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A. Superset Overhead Squat 3-3-3-3-3 GHD Sit Up 5 x 10-20 Reps Skill Work Rope Climb Prep and Progression Wall Facing Handstand Push-up Prep and Progression B. 12 Minute AMRAP 2 Rope Climb 5 Wall Facing Handstand…