
WOD 6.9.2025
CrossFit, WODCommunity Cup Workout 1
20:00 AMRAP
15 Box Jump Over 24/20"
10 Dumbbell Snatch
5 Handstand Push-up

WOD 6.8.2025
CrossFit, WOD
A. For Load
EMOM x 10:00 Minutes
1 Clean Complex
1 Clean Complex =
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 75%
– Build Weight In To, Or Perform All Sets @ 75%
B. For Time
25 Wall Ball 20/14#, 10/9'
15…

WOD 6.7.2025
CrossFit, WODFor Time
2 Ring Muscle-up
100M Single Arm Dumbbell Carry 50/35#
200M Run
4 Ring Muscle-up
100M Single Arm Dumbbell Carry
200M Run
6 Ring Muscle-up
100M Single Arm Dumbbell Carry
200M Run
8 Ring Muscle-up
100M Single Arm Dumbbell…

WOD 6.6.2025
CrossFit, WOD
A. For Time
Buy In: 800M Run
5 Rounds
10 Double Dumbbell Power Clean 50/35#
30 Double Under
Cash Out: 800M Run
B. Gymnastics and Core Finisher
4 Rounds
25' Handstand Walk
1:00 Flutter Kick
&nbs…

WOD 6.5.2025
CrossFit, WOD
A. For Time
1 Minute Deadlift Hold, 102/70
5 Rope Climb
30 Box Jump Over 30/24"
5 Rope Climb
1 Minute Deadlift Hold
B. For Load
Front Squat
3-3-3-3-3+

WOD 6.4.2025
CrossFit, WOD
A. For Load and Technique
2-Position Pause Snatch Pull
2-2-2-2-2
Then...
2-Position Pause Snatch
3-3-3-3-3
B. For Time
4 Rounds
500/400M Row
10 Shoulder-to-Overhead 84/56

KNO - Front Flip Night
Events, KNOWant a date night? Drop your child off with us at The Cave for dinner, recreational gym play, obstacle courses, movies, and more!
When? Saturday, June 14, 2025
Time? 4:30 p.m. - 9:00 p.m.
Ages: 5-12 years old
Activities: Games, gymnastics,…

Ninja Night - June 28, 2025
ParkourPlease, click here to see our next Ninja Night on Saturday, June 28, 2025.
Spend an evening at The Cave running obstacle courses, playing games, and making new friends. Dinner and t-shirt included.
Ninja Night is one of our best events!…

WOD 6.3.2025
CrossFit, WOD
A. For Load
E2MOM x 10 Minutes
1 Power Clean
1 Front Rack Lunge, Right Leg
1 Front Rack Lunge, Left Leg
B. For Rounds and Reps
10:00 AMRAP
10 Alternating Front Rack Lunge 61/43
10 Bar Facing Burpee
10 Chest-to-Bar…

WOD 6.2.2025
CrossFit, WOD
A. For Time
"Diane"
21-15-9 Reps Of...
Deadlift 102/70
Handstand Push-up
Compare To October 26, 2024
B. For Max Calories
4 Rounds
3:00 Max Calories Any Machine
1:00 Rest