WOD 6.22.22

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A. Work up to a heavy 100FT Farmers Carry B. 10 minutes for max reps: Clean and Jerk 75/52KG At the top of each minute, including the first, Run 100M.

WOD 6.21.22

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A. Superset Back Squat 2-2-2-2-2 Skill Work Handstands B. For time: 40-30-20-10 reps of: Ring Push Up Pistol, alternating 12 minute time cap.

WOD 6.20.22

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A. Establish 1 Rep Max Snatch B. 5 rounds for time: 60 Double Under 15 Pull Up

WOD 6.19.22

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A. Superset Strict Ring Dip 5-5-5-5-5 GHD Sit Up 5 x 10-25 reps B. 8 rounds for max reps: In 1 minute, perform: 10 Wall Ball 25/20LB, 10/9FT 10 Dumbbell Snatch, aternating 50/35LB Max Rep Burpee Rest 1 minute between…

WOD 6.18.22

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A. 8 rounds for max reps: In 1 minute, perform: 30 Double Under Max Rep Pull Up B. For time: 800M Run 30 Clean & Jerk 61/43 KG 800M Run

WOD 6.17.22

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A. Superset Deadlift 5-5-5-5-5 Dumbbell Bench Press 8-8-8-8-8 B. For time: 21-15-9 reps of: Dumbbell Thruster 50/35LB Knees to Elbows

WOD 6.16.22

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A. Work up to a heavy Split Snatch B. 3 rounds for time: 400M Run 21 Box Jump Over 24/20" 12 Handstand Push Up

WOD 6.15.22

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A. 5 rounds for load and quality: 30 Seconds Ring Support 30 Seconds Rest 30 Seconds Weighted Wall Sit 30 Seconds Rest B. For time: 1-2-3-4-5-6-7-8-9-10 Hang Squat Clean 70/49KG 10-9-8-7-6-5-4-3-2-1 Chest to Bar Pull…

WOD 6.14.22

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A. Split Jerk 3-3-2-2-1-1-1 B. As many rounds as possible in 7 minutes: 15 Deadlift 61/43KG 12 V-Up

Kids' Night Out June 18th 2022

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School's out! Want a date night? Drop your child off with us at The Cave for dinner, recreational gym play, obstacle courses, movies, and more! Join us Saturday, June 18th for KNO - Kids' Night Out from 4:30 pm-9:00 pm! Arts and Crafts:…