WOD 11.1.23

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A. Super Set Back Squat 5-5-5+ Skill Work Bar Muscle-up Progression and Practice B. 2020 Rogue Invitational Qualifier For time: 3-6-9-12 reps of: Pull-up Squat Clean, 61/43 -- then -- 12-9-6-3 reps of: Bar…

WOD 10.31.23

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👻 Happy Halloween! A. "The Ghost" 6 rounds, 1 min per station, for max reps of: Row Calorie Burpee Double Under Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stati…

WOD 10.30.23

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A. Superset Front Squat 2-2-2-2-2 Dumbbell Bent Row 8-8-8-8-8 B. "CrossFit Games Open 18.2" For time: 1-2-3-4-5-6-7-8-9-10 reps of: Dumbbell Front Squat Burpee Over Barbell Rx - 50/35LB Scaled - 35/20LB 12…

NEW! Thanksgiving Combo Camp

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We're offering a three-day Thanksgiving Break Combo Camp (Gymnastics/Parkour) on November 20 - 22! Monday - Wednesday, 10:00 a.m. - 2:00 p.m. Ages 4-10 All skill levels Morning Care (9:00 a.m. - 10:00 a.m.) is available Combo camps teach…

WOD 10.29.23

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Super Set Front Squat 3-3-3-3-3 Weighted Dip 3-3-3-3-3 B. 15 Minute AMRAP 12 Deficit Push-up 15 Medball Sit-up 20/14# 18/15 Calorie Row  

WOD 10.28.23

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Partner Workout In Teams Of 2... 20 Rounds For Max Rep Chest-to-Bar Pull-up In 1:00, Complete The Following: 7 Deadlift 70/52 5 Shoulder-to-Overhead 70/52 Max Rep Chest-to-Bar Pull-up In Remaining Time  

WOD 10.27.23

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A. Establish A 1RM Back Squat A. 12 Minute AMRAP 15/12 Calorie Row 10 Dumbbell Front Squat 50/35# 5 Devils Press 50/35#  

WOD 10.26.23

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A. Super Set E2MOM x 5 Rounds 1. Double Dumbbell Bent Row 12-12-12 2. Alternating Dumbbell Bicep Curl 20-20-20 3. Skills Muscle-up Practice and Progressions B. 12 Minute AMRAP Muscle-up 1-2-3-4-5...Continue To…

Halloween Hours

Hi Cave Community, Boo! It's almost Halloween! 👻🎃 The Cave will be closed on Tuesday, October 31 from 5:30 p.m. on. All scheduled classes in all disciplines after 5:00 p.m. will be cancelled. (Go on and have the sweet. You deserve it.) NOTE:…

WOD 10.25.23

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A. Establish A 1RM Clean B. For Time Buy-in: 60 Air Squats 6 Rounds 6 Power Clean 43/30KG 6 Push Press 43/30KG 6 Toes-2-Bar Cash-out: 60/45 Calorie Row