WOD 8.6.23

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Squat A. Superset Front Squat 2-2-2-2-2 Single Arm Dumbbell Bent Row 8-8-8-8-8 B. For time: 40 Alt. Dumbbell Snatch 50/25# 10 Burpee Box Jump Over 24/20" 30 Atl. Dumbbell Snatch 10 Burpee Box Jump Over 20 Atl.…

WOD 8.5.23

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Partner Workout 800M Med Ball Run 50 Alternating Box Jump 30/24" 60 Med Ball Thruster Toss 70 Med Ball Sit Up 60 Med Ball Thruster Toss 50 Alternating Box Jump 800M Med Ball Run Perform with a 20/14LB Med Ball

WOD 8.4.23

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Squat A. Superset Push Press 5-5-5-5-5 Dumbbell Single Leg Romanian Deadlift 8-8-8-8-8 / side Skill Work Rope Climb Prep and Progression B. For time: 5 Rope Climb 50 Kettlebell Swing 2/1.5P 5 Rope Climb At…

WOD 8.3.23

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A. Superset Back Squat - One and One Quarter 2-2-2-2-2 Ring Support 5 x 30 Seconds B. 2 rounds for time: 30 Back Squat 61/43 30 Bar Facing Burpee

WOD 8.2.23

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Squat A. Superset: Snatch Balance 3-3-3-3-3 Weighted Strict Pull Up 2-2-2-2-2 Skill Work Double Under Prep and Progression B. 10 Minute AMRAP 30 Double Under 10 Dumbbell Hang Clean 50/35#

WOD 8.1.23

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A. Every minute for 10 minutes: 5 Deadlift @ 70% 1RM B. 12 Minute AMRAP 3 Wall Walk Up 12 Wall Ball 20/14#, 10/9' 16 Alternating Pistol

Fun Fiesta Night

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Kids' Night Out is coming up! Fun Fiesta Night 🥳 When? Saturday, August 5, 2023 Time? 4:30 p.m. - 9:00 p.m. Drop your child off at The Cave and enjoy some much-needed rest and relaxation or a night out on the town. We'll engage them…

WOD 7.31.23

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A. Take 15 Minutes To Establish A Heavy... Squat Clean Thruster B. For time: 400M Run 21-15-9 Thruster 34/25 Pull-up 400M Run 21-15-9 Thruster 34/25 Pull-up 400M Run

WOD 7.30.23

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A. Superset Bench Press 5-5-5-5-5 Weighted Dip 5-5-5-5-5 Skill Work Double Under Prep and Progression B. As many rounds as possible in 10 minutes: 10 Double Under 1 Wall Walk Up 20 Double Under 2 Wall Walk Up 30…

WOD 7.29.23

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A. Super Set Back Squat 5-5-5-5-5 Band Assisted Nordic Hamstring Curl 30X0 5 x 3-5 Reps B. In Teams of 2, For Time: 300 Russian Kettlebell Swing 2/1.5P One athlete must be in plank in order for the other athlete to…