WOD 12.7.23

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A. EMOM x 12 Rounds 3 Back Squat B. For Time 30 Kettlebell Box Step-up 2P/1.5P, 20" 30 Toes-to-Bar 30/22 Calorie Row 30 Strict Handstand Push-up 30/22 Calorie Row 30 Toes-to-Bar 30 Kettlebell Box Step-up 2P/1.5P, 20" –…

WOD 12.6.23

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For Time 50-40-30-20 Reps Of: Burpees *400M Run Between After Each Set Of Burpees  

15th Annual! Epic Bridge Run 2024

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Another Epic Bridge Run is in the books. This year the workout is TBD but stay tuned! Sign up today to start the year off on the right foot (literally!). Secure your spot for January 1, 2024.    

WOD 12.5.23

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A. Super Set E3MOM x 7 Rounds Overhead Squat 3-3-3-3-3-3-3 Skill Work Jump Rope Practice B. As Many Reps As Possible in 10 Minutes Of: 3 Hang Power Snatch 3 Overhead Squat 50 Single Under Crossover 6 Hang Power…

WOD 12.4.23

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A. Super Set E2MOM x 10 Rounds, Alternate Between: Odd Rounds: 250M Row Even Rounds Thruster + Pull-up Prep B. CrossFit Games Open 12.5 As Many Reps As Possible In 7 Minutes Of: 3 Thrusters 45/30KG 3 Chest-to-bar Pull-ups 6…

WOD 12.3.23

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A. Running Time Trial 800M Run 2:00 Rest 600M Run 1:00 Rest 400M Run :30s Rest 200M Run 20 Minute Time Cap B. For Load and Quality Weighted Strict Dip 10-10-10 Dumbbell Bench Press 20-20-20 Weighted…

WOD 12.2.23

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A. For Load Turkish Get Up 5-5-5-5-5 / arm B. On A 12 Minute Clock 50 Calorie Row 40 Kettlebell Swing 1.5P/1P 30 Kettlebell Goblet Squat 1.5P/1P 20 Burpee Max Rep Rope Climb  

WOD 12.1.23

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A. For Load Clean Complex 1-1-1-1-1 (2 Hang Power Clean + 1 Push Jerk) B. "Disrupted DT" E3MOM x 7 Rounds 12 Deadlift 9 Hang Power Clean 3 Push Jerk Perform With 70/47KG Score Is Slowest Round &…

Holiday Hours

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Hi Cave Community, 2023 Holiday Hours It's getting close to that most wonderful time of the year. The Cave will be closed from Christmas Day, Monday, December 25, through New Year’s Day, Monday, January 1. There will be no Parkour…

WOD 11.30.23

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A. E2MOM x 5 Rounds Snatch Complex 1-1-1-1-1 (3 Power Snatch + 2 Hang Power Snatch + 1 Overhead Squat) B. For Time 8 Rounds 8 Alternating Hang Dumbbell Snatch 50/35# 8 Box Jump Over 30/24"