WOD 5.19.19

A. Superset Deadlift 3-3-3-3-3 Skill Work Handstand B. As many rounds as possible in 12 minutes: 9 Ring Row 12 Weighted Candlestick Roll Up 20/14LB 15 Sec L-Sit

WOD 5.18.19

A. Work up to a heavy Curtis P complex 1 Power Clean 2 Front Rack Lunge 1 Push Press B. In teams of 2, complete for time: 300 Double Under 150 Push Press 43/30KG 100 Toes to Bar

WOD 5.17.19

A. Establish a 1RM Snatch B. As many rounds as possible in 7 minutes: 10 Sumo Deadlift High Pull 35/25KG 10 Push Up

5th Annual Throwdown

Hi Cave CrossFitters, Our 5th Annual CrossFit Throwdown is happening on June 2nd. Don't forget to register online! Thank you to our sponsors Miyoko's Creamery and Traditional Medicinals! Sing up, compete and celebrate!  

Memorial Day Closure

Hello Cave members, The Cave will be closed on Monday, May 27th, in observance of Memorial Day. All classes are cancelled for the day.   Have a great long weekend!  

WOD 5.16.19

A. 4 rounds for time: 5 Bar Muscle Up 15 Lateral Burpee Over Bar 25 Wall Ball 20/14LB, 10/9' B. Bearhug Sandbag Carry 5 x 100M

WOD 5.15.19

A. Work up to a heavy: Hang Power Clean to Push Jerk B. "DT" 5 rounds for time: 12 Deadlift 70/48KG 9 Hang Power Clean 6 Push Jerk

WOD 5.14.19

A. Superset Bench Press 2-2-2-2-2 L-Hang 5 x 20 Sec B. For time: 5 rounds of: 50 Double Under 20 Kettlebell Swing 1.5/1P Then, Run 800M

WOD 5.13.19

A. Back Squat 1-1-1-1-1-1-1 Start at 85% of your last 1RM and build around 3% each set. Set 6 should be your last 1RM. Set 7, hopefully, a new 1RM. B. For time: 21-15-9 reps of: Back Squat 50% 1RM Chest to Bar Pull U…

WOD 5.12.19

A. 8 rounds, each for time: Every 90 seconds: Shuttle Run 10-20-30 B. For time: 18-15-12-9-6-3 Dumbbell Hang Clean & Jerk 50/35LB Box Jump Over 30/24"