WOD 4.8.24

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A. On A 20:00 Clock... From 0:00-10:00: 1 Mile Time Trial From 10:00-20:00: Build To A 5-Rep Max Bench Press B. Gymnastics Practice On A 15:00 Minute Clock... From 0:00-5:00: Handstand Walk Practice From 5:00-10:00: AMRAP…

Men's Regional Championships

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Nicco Blum was our sole competitor in this year's Men's Region 1 Championships. Nicco had a great meet. He started out on floor and throughout the meet remained in the middle of the pack. His final event was high bar. Coming off his win at state…

WOD 4.7.24

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Partner Workout 4 Rounds For Time 30 Synchronized Walking Lunge 50 Hang Power Snatch 34/25 100 Double Under – Split the snatches and double-under reps with one partner working at a time.  

WOD 4.6.24

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A. For Load 4 Rounds 100M Farmers Carry 50' Overhead Walking Lunge 1:00 Sandbag Bearhug Hold B. For Time 5 Rounds 10 Push Press 43/29 12 Lateral Burpee Over Bar 25/20 Calorie Row  

Cave Results from Women's Level 8 Regionals

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Our level 8 athletes traveled to Ontario (California not Canada) over the weekend of April 13th to compete in regional championships. NorCal is one of the strongest zones of Region 1. And region 1 is one of the strongest regions in the country…

WOD 4.5.24

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A. For Time 2 Rounds 200M Run 400M Run 800M Run 100M Sprint – Rest 1:00 between each distance. B. For Load Front Squat 5-5-5-5-5+ Max Rep On Last Load  

WOD 4.4.24

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A. For Load Snatch 3-3-3-3-2-2-2-1-1 B. For Time 3 Rounds 25 Knee-to-Elbow 750/600M Row  

WOD 4.3.24

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A. Accessory Work 1:00 Plank Hold (high plank/push-up plank) 25 Strict Toes-to-Rings 1:00 plank hold (low plank/forearm plank) 25' Handstand Walk 1:00 Plank Hold (high plank/push-up plank) 25 Strict Toes-to-Rings 1:00 Plank…

WOD 4.2.24

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A. For Load On A 10 Minute Clock, Build To A Heavy... 3-rep Unbroken Clean and Jerk B. For Time 5 Rounds 200M Run 6 Clean and Jerk 84/61  

Closed for Labor Day