WOD 2.4.19

A. Every minute for 6 minutes: 1 Squat Clean & Jerk 5 rounds for max points. 1 Minute Rope Climb 1 Minute Kettlebell 1 Minute Box Jump Rest 1 minute between rounds. Rope Climb: 20 points = 1 Legless Rope Climb 10 points = 1…

WOD 2.3.19

A. Sumo Deadlift 5-5-5-5-5 B. 10 rounds for max reps: 30 Seconds Row for Calories 30 Seconds Rest 30 Seconds Burpee 30 Seconds Rest

WOD 2.2.19

A. CrossFit Games Open 11.5 As many rounds as possible in 20 minutes: 5 Power Clean 65/45KG 10 Toes to Bar 15 Wall Ball 20/14LB, 10/9

WOD 2.1.19

A. Work up to a heavy 100FT Back Rack Carry B. 4 rounds: 2 minute AMRAP: 4 Ring Row 6 Push Up 8 Deadlift 70/47KG Rest 1 minute.

WOD 1.31.19

A. Work up to a heavy Double Hang Squat Clean to Thruster B. For time: 800M Run 15 Clean & Jerk 84/61KG 800M Run

WOD 1.30.19

A. Work up to a heavy 20M Prowler Push B. For time: 50 Box Jump Over 24/20" 50 Pull Up 50 Sumo Deadlift High Pull 2/1.5P 50 Kettlebell Swing 2/1.5P

KNO 2.9.19

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

WOD 1.29.19

A. Snatch Balance 1-1-1-1-1-1-1 B. 6 rounds for time: 12 Lateral Bar Burpee 6 Front Squat @ 60% 1RM 2 Rope Climb

WOD 1.28.19

A. Superset Push Press 3-3-3-3-3 GHD Sit Up 10-10-10-10-10 B. For time: 150 Double Under 75 Dumbbell Snatch, alternating 50/35LB 150 Double Under

WOD 1.27.19

A. Stop At Bottom Front Squat 5-5-5-5-5 B. As many rounds as possible in 12 minutes: 800M Run Then, AMRAP: 15 Wall Ball 20/14LB 10 Ring Push Up