WOD 4.1.24

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A. "Barbara" 20 Pull-up 30 Push-up 40 Sit-up 50 Squat – Rest 3:00 between rounds. Compare to January 31, 2023 B. Skill Practice 6 Minute EMOM 2 Dumbbell Overhead Squat / Arm 1:00 Minute Rest 6 Minute EMOM 1…

WOD 3.31.24

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A. Skill Work E2MOM x 5 Rounds 30 Double Under 1-5 Strict Muscle-up B. 10 Minute AMRAP 10 Double Dumbbell Box Step Over 20/35#, 24/20" 5 shuttle runs – 1 shuttle run = 25 ft down/25 ft back.  

WOD 3.30.24

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A. Giant Set 4 Rounds 5 Weighted Strict Chin-up 10 Barbell Bent Over Row 10 Cuban Press 15 Barbell Skull Crusher B. For Time 50' Handstand Walk 25 Toes-to-Bar 50' Handstand Walk 50 Alternating Dumbbell Snatch 50/35# 50'…

WOD 3.29.24

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A. "Strict Elizabeth" 21-15-9 Reps Of Squat Clean 61/43 Strict Ring Dip B. For Load On An 8 Minute Clock, Establlish A... 1-rep Heavy Squat Clean  

WOD 3.28.24

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A. Partner Workout 16 Minute AMRAP 20 Burpee 4 Rope Climb – One Parter Works At A Time B. For Load Strict Press 10-8-8-6-6  

WOD 3.27.24

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A. For Load Snatch 5-5-4-4-4-3-3 B. For Total Reps 3 Rounds, 1 Minute Each Station Of: Wall Ball, 20/14# Power Snatch 34/25 Double Under Bar Muscle-up 1 Minute Rest Between Rounds  

WOD 3.26.24

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A. For Time 2 Mile Time Trial B. For Time 3 Rounds 40 Russian Kettlebell Swing 1.5/1P 20 Box Jump Over 24/20'  

KNO - Earth Day Night

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, April 13, 2024 Time? 4:30 p.m. - 9:00 p.m. Ages: 5-12 years old Arts and Crafts will…

Women's State Championships Results Levels 6-10

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The Cave's team finished strong at state championships again this year. With a few athletes out sick the reamaining team members stepped up and performed. Below are some key results.   Level 6 Ella Binyildiz 3rd Place BB-9.475 …

WOD 3.25.24

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A. "Jackie" For Time: 1,000M Row 50 Thruster 20/15 30 Pull-up Compare to August, 7 2022 B. For Load EMOM x 10 Rounds 2 Push Press