Storm Update

The Cave has experienced some damage to our tents due to the weather event this weekend. Most of our tents remain intact and in working order, but one was not so lucky. At this time we are still planning on running all regularly scheduled classes,…

WOD 10.24.21

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A. Superset Back Squat 3-3-3-3-3 Skill Work Forward Roll / Handstand Forward Roll B. 4 rounds for max reps: 20 Sec Thruster 10 Sec Rest 20 Sec Sumo Deadlift High Pull 10 Sec Rest 20 Sec Push Jerk 10 Sec Rest 20…

WOD 10.23.21

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A. As many rounds as possible in 10 minutes: 1 Rope Climb 5 Burpee B. As many rounds as possible in 10 minutes: 7 Kettlebell Swing 1.5/1P 7 Push Up 7 Sit Up

WOD 10.22.21

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"Kelley" 5 rounds for time: 400M Run 30 Box Jump 24/20" 30 Wall Ball 20/14LB, 10/9FT

WOD 10.21.21

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A. Every minute for 8 minutes: 3 Push Jerk 1 Pause Split Jerk hold in catch for 3 seconds B. For time: 28/20 Calorie Row 28 Toes to Bar 21/15 Calorie Row 21 Toes to Bar 15/11 Calorie Row 15 Toes to Bar 9/6 Calorie…

WOD 10.20.21

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A. Superset Weighted Lunge Walk 20-20-20-20-20 Legless Rope Climb 1-1-1-1-1 B. As many rounds as possible in 10 minutes: 30 Double Under 4 Hang Power Snatch 61/43KG

WOD 10.19.21

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A. Superset Deadlift 2-2-2-2-2 Skill Work Handstands B. "JT" 21-15-9 reps of: Handstand Push Up Ring Dip Push Up 15 minute time cap.

WOD 10.18.21

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A. In 10 minutes, work up to a heavy Squat Clean and Jerk B. "Hammer" 5 rounds for time: 5 Power Clean 61/43KG 10 Front Squats 61/43KG 5 Jerk 61/43KG 20 Pull Up Rest 90 seconds between rounds.

WOD 10.17.21

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A. Work up to a heavy 100FT Farmers Carry B. "CrossFit Games Open 21.1" For time: 1 Wall Walk Up 10 Double Under 3 Wall Walk Up 30 Double Under 6 Wall Walk Up 60 Double Under 9 Wall Walk Up 90 Double Under 15 Wall…

WOD 10.16.21

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A. Every minute for 6 minutes: 5 Hang Squat Clean @ 60% B. 10 rounds for max reps: In 1 minute, perform: 10 Wall Ball 20/14LB, 10/9FT 7 Pull Up Max Rep Burpee to Target Rest 1 minute between rounds.