WOD 12.20.19

A. Every minute for 10 minutes: Strict Pull Up Pick a number of reps that will be challenging to finish. B. 3 rounds for time: 25 Box Jump 24/20" 25 Kettlebell Swing 1.5/1P 400M Run compare to Dec. 20, 2018.

WOD 12.19.19

A. Superset Bench Press 2-2-2-2-2 Hip Extension 10-10-10-10-10 B. For time: 10-9-8-7-6-5-4-3-2-1 reps of: Deadlift 102/70KG 1-2-3-4-5-6-7-8-9-10 reps of: Handstand Push Up

WOD 12.18.19

A. Work up to a heavy Hang Snatch, Triple B. For time: 30 Wall Ball 25/20LB, 10/9FT 30 Pull Up 30 Wall Ball 20 Chest to Bar Pull Up 30 Wall Ball 10 Bar Muscle Up

WOD 12.17.19

A. Superset Front Squat 2-2-2-2-2 Skin The Cat 2-2-2-2-2 B. For time: 30/21 Calorie Row 30 Double Dumbbell Box Step Up 50/35LB, 24/20" 20/14 Calorie Row 20 Double Dumbbell Box Step Up 10/7 Calorie Row 10 Double…

2020 Price Increase

Dear Cave clients, Pricing for the new year is available online and in the office. As in previous years, price changes will go into effect on January 1, 2020.   Best, Cave Team  

WOD 12.15.19

A. Superset Back Squat 2-2-2-2-2 Ring Support 5 x 30 Sec B. As many rounds as possible in 10 minutes: 10 Russian Kettlebell Swing 2/1.5P 10 Jumping Back Squat 20/15KG

WOD 12.14.19

A. Establish 1RM Snatch B. As many rounds as possible in 8 minutes: 3 Power Snatch 43/30KG 3 Toes to Bar 6 Power Snatch 6 Toes to Bar 9 Power Snatch 9 Toes to Bar Continue adding 3 repetitions each round.

WOD 12.13.19

A. Superset Push Press 2-2-2-2-2 GHD Sit Up 10-10-10-10-10 B. For time: 30 Dumbbell Thruster 50/35LB 50 Wall Ball 20/14LB, 10/9FT 150 Double Under

WOD 12.12.19

A. Superset Strict Pull Up 2-2-2-2-2 Hip Extension 10-10-10-10-10 B. 4 rounds for max reps: In 2 minutes: 20/14 Cal Row 15 Deadlift 61/43KG Max Rep Chest to Bar Pull Up Rest 2 minutes between rounds.

WOD 12.11.19

A. Establish 1RM Split Jerk B. 5 rounds for time: 6 Devils Press 50LB / 35LB 15 Burpee