WOD 8.23.23

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A. Super Set Shoulder Press 5-5-5-5-5 Weighted Wall Sit 5 x 1 Minute Skill Work Double Under Prep and Progression B. For Time 10-30-50-30-10 Reps Of Dumbbell Snatch 50/35# Double Under

KNO - Grow in the Dark Night

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Kids' Night Out is coming up! And it is Glow in the Dark Night 🥳 When? Saturday, September 9, 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 8.22.23

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A1. Snatch Complex 1 1-1-1-1 (1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat) *rest 45-60s between setsA2. Snatch Complex 2 1-1-1-1 (1 Hang Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch) *rest 45-60s between setsA3.…

WOD 8.21.23

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A. EMOM x 8 Rounds 1 Clean 3 Split Jerk Perform at or work to 70% 1RM Split Jerk B. CrossFit Games Open 12.3 As Many Rounds As Possible In 18 Minutes: 15 Box Jumps 24/20" 12 Push Press 52/34 9 Toes-to-Bar …

WOD 8.20.23

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For Time 200M Run 20 Goblet Squat 20 Strict Chin-up 400M Run 40 Front Rack Lunge 600M Run 60 Kettlebell Swing 60 Alternating Gorilla Row 60 Kettlebell Swing 600M Run 40 Front Rack Lunge 400M Run 20 Strict Chin-up 20 Goblet…

Open Gym at The Cave

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The Cave’s Open gym for gymnastics is every Sunday from 9:00 AM – 11:00 AM. Ages 6+. The Cave’s Open gym for parkour is every Sunday from 6:00 PM – 8:00 PM. Ages 13+. Discover more about open gym by clicking the…

WOD 8.19.23

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Partner Workout For Time 10 Rounds 12 Calorie Row 10 Toes-to-Bar 8 Wall Ball 20/14, 10/9' 6 Power Clean 61/43 4 Bar Muscle-up

WOD 8.18.23

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A. 7 Minute AMRAP 10 Bumper Plate Burpee 20/10 100M Bumper Plate Farmer Carry 20/10 B. For Time 10 Devils Press 50/35# 40 Box Jump 24/20" 20 Devlis Press 50/35# 20 Box Jump 24/20"

WOD 8.17.23

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A. EMOM x 10 Minutes 2 Turkish Get-up Odd Minutes: Right Arm Even Minutes: Left Arm B. "Severance Package" For Time 7 Rounds 7 Chest-to-Bar Pull-up 7 Dumbbell Front Squat 50/35# 7 Dumbbell Push Jerk - Right 50/35# 7…

WOD 8.16.23

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A. Back Squat 3x3 @ 75% 3x2 @ 80% 3x1 @ 85% B. For Time 500M Row 25 Deadlift 61/43 500M Row 20 Power Clean 61/43 500M Row 15 Shoulder-to-Overhead 61/43 500M Row 10 Clean and Jerk 61/43 16 Minute Time Cap …