WOD 4.23.19

A. Every minute for 10 minutes:

Strict Muscle Up

B. For time:

18-15-12-9-6-3 reps of:

Burpee Box Jump Over 24/20″
Toes to Bar

WOD 4.22.19

A. “J.J”

For time:

1-2-3-4-5-6-7-8-9-10 reps of:
Squat Clean 84/57KG

10-9-8-7-6-5-4-3-2-1 reps of:
Parallete Handstand Push Up, 6″ Deficit

Perform 1 Squat Clean, 10 HSPU, 2 Squat Clean, 9 HSPU, continue this pattern until you complete 10 Squat Clean and 1 HSPU.

WOD 4.21.19

A. Work up to a heavy

100FT Farmers Carry

B. 10 rounds or time:

10/7 Calorie Row
1 Rope Climb

WOD 4.20.19

A. Work up to a heavy

Hang Squat Clean Thruster, Triple

B. 3 rounds for time:

30 Wall Ball 20/14LB, 10/9′
20 Single Arm Overhead Lunge 50/35LB

2019 Easter Sunday

Hello Cave Clients,

We are open on Easter Sunday. All classes and Open Gym are happening as scheduled!

Happy Easter! 



WOD 4.19.19

A. Superset


Strict Ring Dip

B. 4 rounds for time:

400M Run
20 Sec L-Sit

Wear a 20LB weight vest.

WOD 4.18.19

A. Establish 1RM

Overhead Squat

B. For time:

30 Snatch 43/30KG
20 Pull Up
30 Clean & Jerk 43/30KG
20 Pull Up
30 Thruster 43/30KG
20 Pull Up

WOD 4.17.19

A. Work up to a heavy

20M Prowler Push

B. 8 rounds for max reps:

In 1 minute:

100M Run
5 Burpee
Max Rep Double Under

Rest 1 minute between rounds.

For the Burpee, jump to a target above your reach.

WOD 4.16.19

A. Superset

Bench Press

Romanian Deadlift

B. 3 rounds for time:

10 Front Squat 85/60KG
15 Chest to Bar Pull Up
20 Box Jump 30/24″

WOD 4.15.19

A. 4 rounds for max weight:

“Horsepower Complex”
7 unbroken sets of:

1 Snatch Grip Deadlift
1 Hang Snatch
1 Overhead Squat
1 Back Squat
1 Behind the Neck Jerk

For time:

2000M Row