WOD 6.1.24

,
A. Super Set On A 10 Min Clock, Build To A Heavy... 2-rep Thruster Skill Work Rope Climb Practice B. "Tommy V" 21 Thruster 52/34 12 Rope Climb 15 Thruster 52/34 9 Rope Climb 9 Thruster 52/34 6 Rope Climb Compare…

WOD 5.31.24

,
A. For Quality 4 Rounds 25 Seated Leg Raise Over Object 5 L-Pull Up 5 Wall Walk B. For Max Reps 15 Minute AMRAP 3-6-9-12...+3 Reps Every Round Of... V-up Russian Kettlebell Swing 1.5/1P Calorie Row, Bike, or Ski -…

WOD 5.30.24

,
A. For Load EMOM x 10 Minutes 1 Snatch Pull 1 Power Snatch 1 Overhead Squat 1 Squat Snatch B. 2018 CF Regioinal Workout 4 2 Rounds For Time 10 Snatches 79/56 12 Bar-facing Burpee Right into… 2 Rounds For Time 10…

WOD 5.29.24

,
A. Super Set Split Jerk 5-5-4-4-4-3-3 Skill Work Double Under Practice B. For Fastet Round E3MOM x 5 Rounds 40 Double Under 20 Wall Ball 20/14#, 10/9' – Rest the remainder of each interval. – Score is the…

Ninja Night - June 15, 2024

,
Please, click here to see our next Ninja Night on June 15, 2024. Spend an evening at The Cave running obstacle courses, playing games, and making new friends. Dinner included. Ages 5-12. Drop-off event. Ninja Night is one of our best events!…

WOD 5.28.24

,
A. For Time 21-15-9 Reps Of... Dumbell Deadlift 50/35# - Use Pair Of Dumbbell 42-30-18 Reps Of... Box Step-Up 24/20" 10 Minute Time Cap B. For Max Calories 12 Rounds :30s Row/Ski/Bike :30s Rest …

WOD 5.26.24

,
A. For Load and Quality 4 Rounds 50' Front Rack Lunge Rest 3 Minutes Between Rounds B. For Time 100 Double Under 50 Alternating Dumbbell Snatch 50/35# 100 Double Under  

WOD 5.25.24

,
For Time Partner Workout 60 Synchronized Sit-up 120/80 Calorie 60 Toes-to-Bar 80/56 Calorie 60 Synchronized Knee-to-Elbow 60/42 Calorie – Use any machine for calories.  

WOD 5.24.24

,
A. For Total Rounds 10 Minute ARMAP 2-4-6-8-10 Reps Of... Box jump-overs 24/20" 100 Ft. Dumbbell Farmers Carry 70/50# – Use two DB or KBs – Step down from the box. B. For Load Bench Press 1-1-1-1-1-1-1 …

WOD 5.23.24

,
A. For Load E2MOM x 7 Minutes Weighted Pull-up 3-2-2-2-2-1-1 B. For Time 5 Rounds 8 Handstand Push-up 8 Alternating Front Rack Lunge 52/34kg 8 Push Press 52/34kg 400M Run