WOD 11.21.2025
A. For Time 30-20-10 Reps Of… Thruster 43/29 Ring Dip B. For Load 5 Rounds 100 Ft. Sandbag Carry 10 Russian Kettlebell Swing 1:00 Rest Between Rounds
Entries by Bara Blechova
WOD 11.20.2025
A. For Load E2MOM x 5 Rounds 1 Clean Complex [1 High Hang Power Clean + 1 Hang Power Clean + 1 Low Hang Power Clean] B. For Rounds and Reps 10:00 Minute AMRAP 3 Power Clean 70/47 20 Double Under – Add 10 double-unders each round.
WOD 11.19.2025
A. For Load E2MOM x 6 Rounds 4 Push Jerk B. For Time 4 Rounds 16/14 Calorie Any Machine 16 Box Jump 30/24″ 16 Shoulder-to-Overhead 52/34
Thanksgiving Combo Camp
We’re offering a three-day Thanksgiving Break Combo Camp (Gymnastics/Parkour) on November 24-26! Monday – Wednesday, 10:00 a.m. – 2:00 p.m. Ages 3.5-12 All skill levels Morning Care (9:00 a.m. – 10:00 a.m.) is available After Care (2:00 p.m. – 3:00 p.m.) is available Combo camps teach foundational aspects of both gymnastics and parkour, offering participants a chance to explore new skills and […]
WOD 11.18.2025
A. For Load Front Squat 3-3-3-3-3 B. For Time 10 Wall Ball 10 Double Ketlebell Clean 20 Wall Ball 10 Double Ketlebell Clean 30 Wall Ball 10 Double Ketlebell Clean 40 Wall Ball 10 Double Ketlebell Clean – Perform with 20/14# Wall Ball, 1.5/1P Kettlebell
Ninja Night – November 22, 2025
Please, click here to see our next Ninja Night on Saturday, November 22, 2025. Spend an evening at The Cave running obstacle courses, playing games, and making new friends. Dinner and t-shirt included. Ninja Night is one of our best events! The kids will have a great time running Ninja Warrior style obstacle courses. We […]
WOD 11.17.2025
A. For Load and Skill On A 12:00 Clock, Work To A Heavy… 100 Ft. Farmer Carry – Practice Bar Muscle-up Skill Work Between Rounds B. For Max Reps Alternating EMOM x 15 Minutes Min 1: 3 Bar Muscle-up Min 2: Max Rep Alternating Dumbbell Snatch 50/35# Min 3: Rest
WOD 11.16.2025
A. For Max Calories 20 MInute AMRAP w/Partner Max Calories On Any Machine – From :00-5:00 and 10:00-15:00, the non-working partner holds a plank. – From 5:00-10:00 and 15:00-20:00, non-working partner hangs from a bar. – Partners can only accumulate calories if their partner is holding or hanging. B. Core Finisher 8 Rounds :10 L-sit […]
WOD 11.15.2025
A. For Load On A 12:00 Clock, Establish A… Heavy 1-Rep Power Snatch B. Fore Time 1-2-3-4-5-6-7-8-9-10 Reps Of… Hang Power Snatch 43/29 – Perform 25 double-unders after each round, including the last round
WOD 11.14.2025
A. For Time 5 Rounds 20 Med Ball Clean 20/14# 10 Push Press 61/43 B. For Load On A 20:00 Clock, Establish A… 1RM Strict Press