WOD 7.1.2025

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A. For Time 800M Run 75' Double Dumbbell Front Rack Walking Lunge 50/35# 3 Rope Climb 400M Run 75' Double Dumbbell Front Rack Walking Lunge 50/35# 3 Rope Climb 200M Run 75' Double Dumbbell Front Rack Walking Lunge 50/35# 3…

Independence Day Closure

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Hello Cavers, Gymnastics and Parkour will be closed for Independence Day! CrossFit will have a 9:00 a.m. and a 10:00 a.m. class. All schedules will resume as normal on Saturday, July 5, 2025. Have a safe and happy holiday weekend.

WOD 6.30.2025

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A. For Load Back Squat 3-3-3-3-3-3-3 B. For Time 50-40-30-20-10 Calorie Row – Rest Between Calories As Long As It Takes To Complete The Work.  

WOD 6.29.2025

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A. Each Round For Time Every 2:00 x 7 Rounds 250/200M Row 3 Power Cleans + 3 Push Jerks @ 50-60% Clean & Jerk – Score Is Slowest Round B. For Load and Quality 200M Bottom-up Kettlebell Carry – Switch Arms…

WOD 6.28.2025

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A. For Time 5 Rounds 15 Hang Power Snatch 43/29 15 Bar Facing Burpee B. Each Round For Time 4 Rounds 400M Run 2:00 Rest Between Rounds  

WOD 6.27.2025

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A. For Rounds and Reps 15:00 AMRAP 100M Single Arm Dumbbell Suitcase Carry 20 Box Jump 24/20" 20 Single Arm Dumbbell Push Press – Use one dumbbell, 50/35# – Switch hands as needed on the suitcase carries and push presses. B.…

WOD 6.26.2025

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A. For Max Reps E2MOM x 5 Rounds 20 Wall Ball 25/20#, 10/9' Max Rep Ring Muscle-up In Remaining Time – Rest 2:00 between rounds. B. For Load Zercher Squat 5-5-5-5-5  

WOD 6.25.2025

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A. For Time 3 Rounds 42/34 Calorie Row 30 Lateral Burpee-over-Rower 18 Alternating Dead Snatch 2/1.5P – 18:00 Time Cap B. For Skill and Quality EMOM x 10 Minutes 1-2 Rope Climb  

WOD 6.24.2025

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For Time "Linda" 10-9-8-7-6-5-4-3-2-1 Reps Of... Deadlift (1.5 x bodyweight) Bench press (1 x bodyweight) Squat clean (0.75 x bodyweight)  

WOD 6.23.2025

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A. For Load On A 20:00 Clock, Build To A... 1RM Snatch B. For Time 25-20-15-10-5 Reps Of.. Chest-to-Bar Pull-up – 10 Shuttle Runs Between Rounds – 1 Shuttle Run Is 25 ft. Down And Back.