WOD 11.29.23

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A. Alternating 1:30 x 10 Rounds Odd Rounds: 5 Push Press Even Rounds: Handstand Practice (Walk, Wall Walk, Push-up) A. For Max Reps 5 Rounds, 2 Minutes Of Work, 2 Minutes Of Rest 20 Dumbbell Box Step-up Max Reps DB Push…

WOD 11.28.23

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"Badger" 3 Rounds For Time 30 Squat Cleans 43/30 30 Pull-up 800M Run 30 Minute Time Cap  

WOD 11.27.23

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A. Alternating 1:30 x 10 Rounds Odd Rounds: 5 Good Morning 21X1 Even Rounds: Toes-to-Bar Prep and Progressions; Pullover Practice and Progressions B. For Time 21-15- 9 Reps Of Sumo Deadlift Highpull 52/34 Toes-to-Bar…

WOD 11.26.23

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A. Super Set Alternating Every 1:30 x 10 Rounds Odd Rounds: 3 Bench Press Even Rounds: Wall Walk Prep and Progression B. For Time* 30 Alternating Dumbbell Snatch 10 Wall Walk 30 Alternating Dumbbell Snatch 10 Wall…

WOD 11.25.23

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A. Super Set Backwards Sled Drag 5 x 20M (increase load each round as appropriate) Skill Work Bar Muscle-up Prep and Progression B. 5 Rounds For Max Reps On A 3:00 Minute Clock, Perform: 20 Bar Facing Burpee 20 Wall Ball…

WOD 11.24.23

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A1. "Repentance" 3 rounds for time: 400M Run 10 Squat Clean 35/25KG 10 Ring Dip A2. "Atonement" 3 rounds of time: 600M Run 20 Squat Clean 40/27KG 20 Ring Dip A3. "Redemption" 3 rounds for time: 800M Run 30 Squat Clean…

WOD 11.23.23

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🦃 Happy Thanksgiving Cave Family! Partner Workout 20 Minute AMRAP 100 Calorie Row 50 Kettlebell Swing 2P/1.5P 400M Kettlebell Farmers Carry 2P/1.5P Split Reps Evenly Between Partners  

WOD 11.22.23

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A. Super Set Alternating Every 1:30 x 10 Rounds Even Rounds: 3 Deadlift Odd Rounds: Handstand Push-up Practice + Progressions B. 10 Minute AMRAP 7 Handstand Push-up 7 Deadlift 102/70  

WOD 11.21.23

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"Michael" For Time* 3 Rounds 800M Run 50 Back Extensions 50 Sit-ups In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28. With heavy hearts we offer our prayers and condolences…

KNO - Ugly Sweater Night

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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, December 9, 2023 Time? 4:30 p.m. - 9:00 p.m. Ages: 5-12 years old Dinner: Pasta and salad Movie:…