WOD 6.24.19

A. Establish 1RM Clean & Jerk B. "Fran" For time: 21-15-9 reps of: Thruster 43/30KG Pull Up

WOD 6.23.19

A. Superset Bench Press 5-5-5-5-5 Single Leg Romanian Deadlift 8-8-8-8-8 Each Leg B. For time: 150 Double Under 800M Run 1000M Row

WOD 6.22.19

A. 4 rounds, each for max weight: 1 Bear Complex 7 sets of: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Back Rack Push Press All 7 sets must be unbroken. Power Clean is touch and go. No dropping or re-gripping…

WOD 6.21.19

A. Work up to a heavy complex 2 Snatch Pull 1 Power Snatch B. For time: 5-4-3-2-1 reps of: Rope Climb 25-20-15-10-5 reps of: Box Jump 30/24"

WOD 6.26.19

A. Superset Overhead Squat 2-2-2-2-2 L-Hang 5 x 20 Sec B. For time: 100 Hang Power Snatch 35/25KG 100M Run every break in set.

WOD 6.20.19

A. Superset Shoulder Press 2-2-2-2-2 GHD Sit Up 10-10-10-10-10 B. For time: 15 Thruster 52/35KG 400M Run 25 Chest to Bar Pull Up 400M Run 15 Thruster

WOD 6.19.19

A. Work up to a heavy 100FT Farmers Carry B. For time: 50/35 Cal Row 50 Push Up 50 Kettlebell Swing 1.5/1P 50 Burpee Over Rower

KNO 6.22.19

Want a date night? Drop your child off with us at The Cave for dinner, recreational gym play, movies, and more! Saturday, June 22th, is Summer Blast Night. If you (or a friend) haven't already done so, fill out our new member registration…

WOD 6.18.19

A. Superset Front Squat 3-3-3-3-3 Strict Pull Up 3-3-3-3-3 B. As many rounds as possible in 10 minutes: 30 Double Under 10 Overhead Squat 43/30KG

WOD 6.17.19

A. Split Jerk 5-5-3-3-2-2-2 Start at 70% 1RM, go up around 3% each set. B. For time: 21-15-9 reps of: Handstand Push Up Toes to Bar