WOD 4.3.19

A. Superset Overhead Squat 2-2-2-2-2 Skill Work Jump Rope B. For time: 25-20-15-10-5 reps of: Power Snatch 35/25KG Toes to Bar

WOD 4.2.19

A. Split Jerk 3-3-2-2-1-1-1 B. As many rounds as possible in 14 minutes: 8 Ring Row 10 Pistol, alternating 12 Seconds Ring Support

WOD 4.1.19

A. Superset Quarter Front Squat 5-5-5-5-5 Skin The Cat 2-2-2-2-2 B. "Diane" 21-15-9 rep for time: Deadlift 102/70KG Handstand Push Up

WOD 3.31.19

A. Work up to a heavy Double: Snatch B. As many rounds as possible in 12 minutes: 100M Run 8 Single Arm Dumbbell Thruster 50/35LB 8 Dumbbell Snatch 50/35LB

WOD 3.30.19

A. Clean Deadlift 1-1-1-1-1-1-1 B. As many rounds as possible in 16 minutes: 8 Pull Up 10 Push Up 12 Abmat Sit Up 14 Lunge

WOD 3.27.19

A. Superset Push Press 3-3-3-3-3 Leg Lift 5-5-5-5-5 B. As many rounds as possible in 8 minutes: 2 Deadlift 140/100KG 3 Muscle Up

WOD 3.26.19

A. Superset Back Squat 2-2-2-2-2 Skill Work Handstand B. For time: 50/35 Cal Row 30 Thruster 43/30KG 30 Power Snatch 43/30KG

WOD 3.25.19

A. Every minute for 8 minutes: 3 Hang Clean @ 80% B. As many rounds as possible in 10 minutes: 6 Dumbbell Burpee Box Step Up 35/30LB 30 Double Under

KNO 4.13.19

Want a date night? Drop your child off with us at The Cave for dinner, recreational gym play, movies, and more! Saturday, April 13th, is Flower Power Night. If you (or a friend) haven't already done so, fill out our new member registration…

WOD 3.24.19

A. Push Jerk, touch and go 5-5-5-5-5 B. 4 rounds for time: 10 Alternating Dumbbell Snatch 100/70LB 30 Sec L-Sit