WOD 3.13.19

A. Superset Sumo Deadlift 5-5-5-5-5 Skill Work Handstand Walk B. 3 rounds, each for time: 800M Run Rest 3 minutes between rounds.

Ninja Night training

Want to become a better Ninja? Love Ninja Warrior?  Want to put your skills to the test?   Join us on Saturday, March 23rd, for our first Cave Ninja Night!   Multiple obstacle courses utilizing both parkour and gymnastics…

WOD 3.12.19

A. Work up to a heavy Squat Clean & Jerk B. "The Lyon" 5 rounds, each of time of: 7 Squat Clean 70/47KG 7 Shoulder to Overhead 70/47KG 7 Burpee Chest to Bar Pull Up Rest 2 minutes between rounds. Ideally, use…

WOD 3.11.19

A. Superset Weighted Strict Dip 3-3-3-3-3 Max Height Box Jump B. 5 rounds for time: 15 Toes to Bar 10 Burpee Over Rower 15/10 Calorie Row Rest 1 minute between rounds.

WOD 3.10.19

A. Every minute for 10 minutes: Strict Pull Up Pick a number of reps that will be challenging to finish. B. For time: 40 Wall Ball 20/14LB, 10/9FT 20 Deadlift 84/61KG 30 Wall Ball 15 Deadlift 20 Wall Ball 10 Deadlift 10…

WOD 3.9.19

A. Back Squat 5-5-5-5-5 B. As many rounds as possible in 8 minutes: 25 Double Under 5 Hang Power Clean 61/43KG 5 Shoulder to Overhead 61/43KG

WOD 3.8.19

"CrossFit Games Open 19.3"

WOD 3.7.19

A. Superset Push Press 2-2-2-2-2 Bulgarian Split Squat 8-8-8-8 Each Leg B. As many rounds as possible in 12 minutes: 6 Overhead Squat 43/30KG 8 Push up 10 Abmat Sit Up

WOD 3.6.19

A. Every 5 minutes for 5 rounds: 3 Power Clean 100/70KG 9 Deadlift 100/70KG 12 Burpee Over Barbell 21/15 Calorie Row Score is slowest round.

WOD 3.5.19

A. Superset Back Squat 3-3-3-3-3 Alternating Dumbbell Shoulder Press 6-6-6-6-6 B. 3 rounds for time: 50 Double Under 15 Back Squat 84/61KG 50 Double Under 15 Handstand Push Up