WOD 1.30.24

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A. For Load Clean 3-3-3-2-2-1-1 B. 3 x 2 Minute Rounds 12 Front Squat 70/47 Max Burpee Box Jump Over In Remaining Time 24/20" Rest 2:00  

WOD 1.29.24

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A. Skill Work Super Set 3 Rounds :20 Ring Plank Hold, Right Arm :20 Ring Plank Hold, Left Arm :20 L-sit Hold 10 Strict Toes-to-Bar B. For Max Reps EMOM x 12 Rounds Odd Rounds: 3 Ring Muscle-up Even Rounds: Max Rep…

KNO - Hearts and Crafts

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Want a date night? Drop your child off with us at The Cave for dinner, recreational gym play, obstacle courses, movies, and more! When? Saturday, February 10, 2024 Time? 4:30 p.m. - 9:00 p.m. Ages: 5-12 years old Arts and Crafts will…

WOD 1.28.24

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A. For Load Front Squat 3-3-3-3-3 B. For time 5 Rounds 250M Row 5 Dumbbell Burpee Deadlift 50/35# 10 Hang Dumbbell Power Clean 50/35#  

WOD 1.27.24

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Partner Workout In Teams Of Two 3 Rounds For Time 50 Russian Kettlebell Swing 2P/1.5P 40 Toes-to-Bar 30 Handstand Push-up Split reps with partner. One partner works at a time.  

WOD 1.26.24

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A. Super Set Weighted Pull-up 3-3-3-3-3-3-3 Split Stance Dumbbell Romanian Deadlift 5-5-5-5-5-5-5 / leg B. For Time For time: 12 Squat Clean Thruster 52/34kg 400M Run 9 Squat Clean Thruster 52/34kg 400M Run 6 Squat…

WOD 1.25.24

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A. Super Set Bench Press 10-8-6-AMRAP Strict Dip 10-10-10-10 B. For Time 5 Rounds 500M Row 2 Minute Rest Between Rounds  

WOD 1.24.24

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A. Super Set Snatch Complex 1-1-1-1-1 (1 Snatch Pull + 1 Hang Power Snatch + 1 Overhead Squat) Skill Work Double Under Practice B. For Time 5 Rounds 50 Double Under 10 Power Snatch 61/43kg  

The Cave Has a Pit

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Our foam block pit is finally open for use. We appreciate everyone's patience as we worked through the process of approvals with the city. We can get back to our normal apparatus rotations. Classes and teams can use this fantastic new tool for…

WOD 1.23.24

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A. Clean Stamina 1:00 Power Clean, 60% 1RM Rest 3:00 1:00 power cleans, 70% 1RM Rest 3:00 1:00 power cleans, 80% 1RM Rest 3:00 1:00 power cleans, 60% 1RM Rest 3:00 1:00 power cleans, 70% 1RM Rest 3:00 1:00 power cleans,…