WOD 9.7.19

A. Work up to a heavy Squat Clean B. As many rounds as possible in 12 minutes: 25 Toes to Bar 50 Double Under 15 Squat Clean 61/43KG

WOD 9.6.19

A. Split Jerk 2-2-2-2-2 B. 3 rounds for time: 800M Run 2 Min Plank Hold

WOD 9.5.19

A. Superset Back Squat 5-5-5-5-5 Strict Pull Up 5-5-5-5-5 B. For time: 50 Bar Facing Burpee 30 Squat Snatch 52/35KG 12 minute time cap. Compare to February 5, 2019.

WOD 9.4.19

A. Superset Bench Press 5-5-5-5-5 Max Broad Jump Test B. For time: 21-15-9 reps of: Kettlebell Swing 2/1.5P Push Press 50/35KG Any break in set perform 5 burpees.

WOD 9.3.19

A. Superset Bench Press 5-5-5-5-5 Max Broad Jump Test B. For time: 21-15-9 reps of: Kettlebell Swing 2/1.5P Push Press 50/35KG Any break in set perform 5 burpees.

WOD 9.2.19

CLOSED - LABOR DAY

WOD 9.1.19

A. Every minute for 10 minutes: 3 Back Squat @ 75% 1RM B. As many rounds as possible in 12 minutes: 6 Pull Up 8 Push Up 10 Kettlebell Swing 1.5/1P

WOD 8.31.19

A. Wide Grip Behind the Neck Split Jerk 3-3-2-2-1-1-1 B. 3 rounds, each for time: 500M Row Rest approximately 3 minutes between rounds.

WOD 8.29.19

A. Work up to a heavy Turkish Get Up B. As many rounds as possible in 12 minutes: 30 Double Under 10 Dumbbell Snatch 50/35LB, alternating 5 Chest to Bar Pull Up

Kids Night Out 9.14.19

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Want a date night? Drop your child off with us at The Cave for dinner, recreational gym play, movies, and more! Saturday,  September 14th, is Back to Fun Night. If you (or a friend) haven't already done so, fill out our new member registration…