WOD 2.14.19

A. Work up to a heavy Single Clean B. "CrossFit Games Open 18.2" With a 12 minute clock, perform: 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell Front Squat 50/35LB Bar Facing Burpee Then, Establish 1RM Clean

WOD 2.13.19

A. Split Jerk 2-2-2-2-2 B. For time: 200 Double Under 100 Abmat Sit Up 50 Hang Power Clean 61/43KG 25 Handstand Push Up 20 minute time cap.

WOD 2.12.19

A. Work up to a heavy complex 1 High Hang Snatch 1 Hang Snatch 1 Snatch B. As many rounds as possible in 10 minutes: 10/7 Calorie Row 1 Rope Climb

WOD 2.11.19

A. Superset: Push Press 5-5-5-5-5 Mobility B. 2 rounds for time: 30 Kettlebell Swing 2/1.5P 25 Box Jump Over 24/20" 20 Front Squat 61/43KG

KNO 2.10.19

Want a date night? Drop your child off with us at The Cave for dinner, recreational gym play, movies, and more! Saturday, February 23th, is Carnival Night. If you (or a friend) haven't already done so, fill out our new member registration…

WOD 2.10.19

A. Superset: Snatch Grip Deadlift 3-3-3-3-3 Straight Body Lift 3-3-3-3-3 B. As many rounds as possible in 15 minutes: 5 Pull Up 10 Sec Ring Support 15 Double Under

WOD 2.9.19

A. Work up to a heavy Triple Hang Power Clean B. 3 rounds for time: 15 Handstand Push Up 12 Power Clean 50/35KG 9 Overhead Squat 50/35KG

WOD 2.8.19

A. As many rounds as possible in 20 minutes: 75 Wall Ball 60/45 Calorie Row 45 Toes to Bar 30 Burpee Box Jump Over 24/20 15 Muscle Up courtesy of Comptrain.com

WOD 2.7.19

A. Establish 1RM Front Squat B. As many rounds as possible in 10 minutes: 10 Double Kettlebell Overhead Lunge 1/.75P 30 Double Under

WOD 2.6.19

A. Superset Deadlift 5-5-5-5-5 L-Sit 5 x 20 Sec A. 2 rounds for time: 30 Dumbbell Snatch, alternating 50/35LB 25 Pull Up 20 Ring Dip