WOD 9.10.23

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A. Superset Bent Row 3-3-3-3-3 Skin The Cat 2-2-2-2-2 B. As many rounds as possible in 12 minutes: 2 Devils Press 50/35# 4 Renegade Row 50/35# 8 Lateral Burpee Over Dumbbell

Ninja Night - Sept. 24th, 2022

--SOLD OUT-- Please, click here to see our next Ninja Night on December 2, 2023. Spend an evening at The Cave running obstacle courses, playing games, and making new friends. T-Shirt & Dinner included. Ages 5-12. Drop-off event. Ninja…

WOD 9.9.23

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"Jack" As many rounds as possible in 20 minutes: 10 Push Press 52/35KG 10 Kettlebell Swing 1.5/1P 10 Box Jump 24/20" U.S. Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces…

WOD 9.8.23

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A. Superset Single Leg Romanian Deadlift 10-10-10-10-10 Skill Work Muscle Up Prep and Progression B. For Time 10 rounds 200M Run 3 Ring Muscle Ups Courtesy of CrossFit.com

WOD 9.7.23

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A. Superset Jerk Complex 1-1-1-1-1 1 Jerk Complex = 2 Push Jerk + 1 Split Jerk B. For Time 50-40-30-20-10 Reps Of Wall Ball 20/14#, 10/9' Alternating Dumbbell Snatch 50/35# 15 Minute Time Cap

WOD 9.6.23

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E4MOM x 4 Rounds "Secret Formula" 20 Burpee Over Rower 500/400M Row In Remaining Time, Max Rep Power Clean 61/43 Rest 4 Minutes Between Rounds Courtesy Of CompTrain

WOD 9.5.23

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A, Every 1:15 x 11 Rounds 1. Snatch Complex: 1-1-1-1-1-1-1-1 1 Hang Power Snatch 1 Hang Squat Snatch 1 Overhead Squat 2. Deficit Snatch Deadlift: 4-4-4 B. For Time 21-15-9 Reps Of: Box Jump 24/20” Power Snatch…

Closed for Labor Day 2023

The Cave will be closed on Monday, September 4 in observance of Labor Day. All regularly scheduled classes are cancelled. Classes in all disciplines will run as usual on Tuesday.

WOD 9.3.23

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A. Super Set Push Press 3-3-3-3-3 GHD Sit-up 5 x 6-8 Reps B. As Many Rounds As Possible In 10 Minutes: 1 Devils Press 50/35LB 1 Dumbbell Box Step Up 50/35LB, 24/20" 2 Devils Press 2 Dumbbell Box Step Up 3 Devils…

WOD 9.2.23

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Partner Workout In Teams Of 2, For Time... 6 Rounds 400M Run 20 Deadlift 102/70 200M Farmer Carry 1.5/1P