WOD 7.23.23

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 "Adderall" In 10 Minutes Perform: 1 Mile Run In Remaining Time Max Rep Clean & Jerk 61/43 -- Rest 3 mins -- In 7 Minutes Perform: 800M Run In Remaining Time Max Rep Power Snatch 52/36 -- Rest 3 mins -- In 4 mins do: 400M In…

WOD 7.22.23

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 "Fight Gone Bad" 3 rounds for max reps: 1 minute per station: Wall Ball Sumo Deadlift High Pull 34/25KG Box Jump 20" Push Press 34/25KG Row for Calories Rest Compare to May 17, 2021

WOD 7.21.23

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A. Super Set Part 1: Every 3:00 x 3 Rounds Back Rack Front Foot Elevated Split Squat 20X0 - R, L 6-6-6 / leg Rest 2 Minutes Part 2: Every 3:00 x 3 Rounds Band Assisted Pull-up 31X0 6-6-6 Dumbbell Lateral Raise 30X1 6-6-6 B.…

WOD 7.20.23

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  A. Super Set Part 1: Every 2:00 x 4 Rounds Bench Press 10-10-10-Max Reps Rest 2 Minutes Part 2: Every 3:00 x 3 Rounds Single Arm Dumbbell Row.- R, L 6-6-6 / arm Dumbbell Arnold Press 6-6-6 B. Alphabet…

WOD 7.19.23

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A. Super Set Clean Complex 1-1-1-1-1 Clean Complex = 1 Clean Deadlift + 1 Clean Pull + 1 Power Clean Skill Work Bar Muscle Up Prep and Progression B. 12 Minute ARMAP 3 Bar Muscle-up 10 Power Clean 52/34 250M Row…

WOD 7.18.23

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Squat A. Super Set 3 Position Snatch 1-1-1-1-1 Skill Work Double Under Prep and Progression B. For Time 5 Rounds 75 Double Under 10 Bar Facing Burpee 5 Power Snatch 52/34 Rest 1:00 Between Rounds 18 Minute…

WOD 7.17.23

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A. Super Set Deadlift EMOM 3-2-1 Minutes 1-4: 3 Deadlift Minutes 5-8: 2 Deadlift MInutes 9-12: 1 Deadlift Skill Work: Handstand Push-up and Walk Prep B. CrossFit Games Open 18.4/20.3 For time: 21-15-9 reps of: Deadlift…

Fall Schedule 2023

FALL IS JUST AROUND THE CORNER! Our schedule for the fall begins August 21st! This is for Gymnastics,  Pre-Rec Gymnastics and Parkour. If you were enrolled in our Summer Schedule (not including camps), you can register for Fall classes anytime.…

Summer Pajama Party Kids' Night Out

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Pack your PJs! Summer Pajama Party Kids' Night Out is coming up! 🥳 When? Saturday, July 22nd, 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.…

WOD 7.16.23

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A. Super Set Seated Good Morning 30X0 8-8-8-8-8 Kettlebell Rotational Deadlift 20X0 8-8-8-8-8 / side Skill Work Crossover Prep and Progression B. 12 Minute AMRAP 20 Crossover 10 Alternating Dumbbell Snatch 50/35 5…