WOD 3.4.19

A. Wide Grip Behind the Neck Split Jerk 1-1-1-1-1-1-1 B. For time: 50 Box Jump Over 24/20" 40 Chest to Bar Pull Up 30 Power Snatch 70/47KG 12 minute time cap.

WOD 3.3.19

A. Every minute for 10 minutes: 1 Clean Pull @ 110% 1 RM Clean B. For time: 12 Squat Clean 61/43KG 3 Rope Climb 9 Squat Clean 2 Rope Climb 6 Squat Clean 1 Rope Climb

WOD 3.2.19

A. Thruster 3-3-3-3-3 B. As many rounds as possible in 12 minutes: 10 Shoulder to Overhead 61/43KG 20 Wall Ball 30 Lateral Jump Over Bar

WOD 3.1.19

A. "CrossFit Games Open 19.2" Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 lb. 25 toes-to-bars 50 double-unders 13 squat cleans, 185 lb. If…

KNO 3.9.19

Want a date night? Drop your child off with us at The Cave for dinner, recreational gym play, movies, and more! Saturday, March 9th, is March Madness Night. If you (or a friend) haven't already done so, fill out our new member registration…

WOD 2.28.19

A. Superset Bench Press 5-5-5-5-5 GHD Sit Up 10-10-10-10-10 B. 8 rounds for time: 10 Dumbbell Snatch 50/35LB 8 Pull Up 6 Burpee Rest 30 seconds between rounds. Compare to March 11, 2018.

WOD 2.27.19

A. Superset Deadlift 5-5-5-5-5 Skill Work Handstand on Parallettes B. 4 rounds for time: 18 Hang Power Clean 15 Front Squat 12 Push Jerk Rest 2 minutes between rounds. Men use a 52KG barbell. Women use a 35KG barbel…

The Ninja Night training

Hi Cave Clients, 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…

WOD 2.26.19

A. Every minute for 10 minutes: 1 Snatch Start at 80% 1RM and build each round. B. 3 rounds for time: 30 Box Jump 24/20" 21 Toes to Bar 30/21 Calorie Row

WOD 2.25.19

A. Superset Front Rack Lunge 6-6-6-6-6 Dumbbell Bench Press 6-6-6-6-6 B. 2 rounds for time: 50 Thruster 20/15KG 25 Pull Up 15 Handstand Push Up