
WOD 9.1.24
CrossFit, WOD
A. For Time
Accumulate 1:00 Freestanding Handstand Hold
100M Double Kettlebell Front Rack Carry 1.5/1P
50 Double Kettlebell Push Press 1..5/1P
100' Single Kettlebell Overhead Walking Lunge 1.5/1P
Accumulate 1:00 Plank Hold
–…

WOD 8.31.24
CrossFit, WODPartner Workout
"Laura"
With A Partner, Complete As Many Rounds As Possible In 21 Minutes Of...
30 Row Calories
20 Burpee Over Rower
10 Power Cleans 70/47kg
– Partners Divide Work As Desired

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

WOD 8.30.24
CrossFit, WOD
A. For Time
30 Russian Kettlebell Swing 1.5/1P
150 Double Under
30 Russian Kettlebell Swing
150 Double Under
30 Russian Kettlebell Swing
B. For Load
Alternating Turkish Get-up
6-6-6-6-6-6
- 1 Minute Rest Between Sets
-…

WOD 8.29.24
CrossFit, WOD
A. For Rounds
15 MInute AMRAP
200M Run
10 Handstand Push-up
15 Wall Ball 20/14#, 10/9'
B. For Quality
5 Rounds
:20 Heavy Object Hold At Chest
:10 Rest
:20 Plank Up-down
:10 Rest

WOD 8.28.24
CrossFit, WOD
A. For Load
EMOM x 15 Minutes
1 Power Snatch
Build In Load Every 3:00
B. For Time
21-15-9 Reps Of...
Hang Power Snatch 52/34
Box Jump 24/20"
9 Minute Time Cap

WOD 8.27.24
CrossFit, WODFor Time
4 Rounds
10 PIstol Squat
20 Pull-up
30 Push-up
1KM Bike or 500M Row or 500M Ski

WOD 8.26.24
CrossFit, WOD
A. For Load
CrossFit Total
1RM Back Squat
1RM Shoulder Press
1RM Deadlift
– 10:00 MInutes Each Lift
Compare To April 13, 2015
B. For Quality
"What Up Bro? What Up Brah?"
3 Rounds
8 Arnold Press
10 Laying…

Closed for USAG Congress Event
Events, GymnasticsThe 2024 USA Gymnastics National Congress and Trade Show is scheduled this Friday-Sunday, August 23-25 in San Jose, CA. Many of our gymnastics coaches will be attending in order to improve upon our program.
Note ALL gymnastics classes…

WOD 8.25.24
CrossFit, WOD
A. For Time
25 Burpee
50 Sit-up
25 Burpee
50 Sit-up
25 Burpee
– Every 2:00, Including Start Of Workout, Perform 10 Air Squat
B. For Quality
2:00 L-sit (accumulate)
60 Seated Leg Raises Over Dumbbell
50 Dumbbell Glute…