WOD 3.1.24

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A. EMOM x 8 Rounds 2 Front Squat B. 18 Minute AMRAP Partner Workout 20 Thruster 61/43 400M Run *Run Together; Split Thrusters As Needed  

WOD 2.29.24

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A. For Quality 200M Double Kettlebell Farmer Carry 100M Single Arm Kettlebell Overhead Carry - Right 100M Single Arm Kettlebell Overhead Carry - Left 200M Double Kettlebell Farmer Carry Use 1.5P/1P Kettlebell B. For Max…

WOD 2.28.24

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A. For Load Back Rack Reverse Lunge 4-4-4-4-4 / leg Rest 3:00 Between Sets B. 8 Minute AMRAP 5 Shuttle Run 10 Dumbbell Push Jerk 50/35# 20 Box Step-up 24/20" *1 Shuttle Run = 25 ft down/25 ft back …

WOD 2.27.24

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A. Super Set Clean Complex 1-1-1-1-1-1 1 Clean Pull 1 Hang Power Clean 1 Hang Squat Clean Drop Set 1 Clean Complex @ 95% 1 Clean Complex @ 90% B. For Time 3 Rounds 4 Rope Climb 12 Weighted Medball Sit-up 20/14# 16…

WOD 2.26.24

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A. For Quality Alternating EMOM x 14 Rounds Odd Rounds: :30 Dumbbell Z-press Even Rounds: 3 Wall Walk B. For Max Reps E2MOM x 4 Rounds 12 Calorie Row 24 Double Under Max Rep Wall Ball In Remaining Time 20/14#, 10/9' 2…

WOD 2.25.24

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A. For Load Bench Press 5-5-5-5-5 Weighted Dip 3-3-3-3-3 B. 12 Minute AMRAP 10 Toes-to-Bar 12 Russian Kettlebell Swing 2P/1.5P 200M Run  

WOD 2.24.24

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Partner Workout 5 Rounds For Time 20 Pull-up 30 Wall Ball 20/14#, 10/9' 400M Run Divide Pull-up and Wall Ball Evenly, Run Together  

KNO - Lucky Strike Night

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Want a date night? Drop your child off with us at The Cave for dinner, recreational gym play, obstacle courses, movies, and more! When? Saturday, March 9, 2024 Time? 4:30 p.m. - 9:00 p.m. Ages: 5-12 years old Arts and Crafts will be…

WOD 2.23.24

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A. GIant Set 4 Rounds For Load and Quality 10 Kettlebell Snatch / arm 15 GHD Sit-up 10 Kettlebell Walking Overhead Lunge / arm Increase Load On Snatch And Lunges Each Round As Appropriate B. For Time 4-8-12-16-20-24…

The Open - CrossFit Games 2024

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Hi there Cave Community, The 2024 CrossFit Open kicks off Thursday, February 29, 2024! It's an event many CrossFit Athletes look forward to, and we know you all do as well. The Open registration begins January 9, 2024. Open Kickoff…