WOD 11.15.20

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A. Split Jerk 2-2-2-2-2 B. For time: 35 Box Jump 24/20" 30 Double Kettlebell Front Rack Box Step Over 1/.75P, 24/20" 25 Box Jump 20 Double Kettlebell Front Rack Box Step Over 15 Box Jump 10 Double Kettlebell Front Rack Box…

WOD 11.14.20

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A. Deadlift 3-3-3-3-3 B. 6 rounds for time: 15 Dumbbell Deadlift 10 Dumbbell Push Press 5 Devils Press Perfrom with a pair of Dumbbells 50/35LB. 12 minute time cap.

Standard Classes vs. Pod Classes

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Interested in setting up a pod class at the Cave? We do offer closed classes for pods in Gymnastics, Parkour, and Youth Strength and Conditioning. Here are some more details: We offer both indoor and outdoor pod classes (depending…

WOD 11.13.20

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A. Front Squat 5-5-5-5-5 B. For time: 25 Med Ball Clean 20/14LB 400M Run

WOD 11.12.20

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A. Superset Strict Pull Up 3-3-3-3-3 L-Sit 5 x 20 Sec B. For time: 40 Dumbbell Snatch 50/35LB 20 Burpee 30 Dumbbell Snatch 15 Burpee 20 Dumbbell Snatch 10 Burpee 10 Dumbbell Snatch 5 Burpee

WOD 11.11.20

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A. Work up to a heavy Clean & Jerk B. 10 rounds for time: 5 Hang Power Clean & Jerk 50/35KG 10 Jumping Squat 20 Double Under

WOD 11.10.20

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A. Every minute on the minute for 8 minutes: Muscle Up Choose a modification and number of reps that you can sustain for all 8 minutes. B. As many rounds as possible in 15 minutes: 6/4 Calorie Row 9 Push Up 12 Abmat Sit…

WOD 11.9.20

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A. Back Squat 2-2-2-2-2 B. As many rounds as possible in 8 minutes: 9 Deadlift 7 Hang Power Clean 5 Front Squat Perform with a 70/48KG barbell.

WOD 11.8.20

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A. Work up to a heavy Turkish Get Up, each arm B. 8 rounds for max reps: In 1 minute, perform: 10 Box Jump 24/20" 3 Devil's Press 50/35LB Max Rep Dumbbell Push Press 50/35LB Rest 1 minute between rounds. …

WOD 11.7.20

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A. Work up to a heavy Squat Snatch B. For time: 400M Run 21 Hang Power Snatch 43/30KG 21 Overhead Squat 43/30KG 400M Run 15 Hang Power Snatch 15 Overhead Squat 400M Run 9 Hang Power Snatch 9 Overhead Squat …