
WOD 6.20.22
CrossFit, WOD
A. Establish 1 Rep Max
Snatch
B. 5 rounds for time:
60 Double Under
15 Pull Up

WOD 6.19.22
CrossFit, WOD
A. Superset
Strict Ring Dip
5-5-5-5-5
GHD Sit Up
5 x 10-25 reps
B. 8 rounds for max reps:
In 1 minute, perform:
10 Wall Ball 25/20LB, 10/9FT
10 Dumbbell Snatch, aternating 50/35LB
Max Rep Burpee
Rest 1 minute between…

WOD 6.18.22
CrossFit, WOD
A. 8 rounds for max reps:
In 1 minute, perform:
30 Double Under
Max Rep Pull Up
B. For time:
800M Run
30 Clean & Jerk 61/43 KG
800M Run

WOD 6.17.22
CrossFit, WOD
A. Superset
Deadlift
5-5-5-5-5
Dumbbell Bench Press
8-8-8-8-8
B. For time:
21-15-9 reps of:
Dumbbell Thruster 50/35LB
Knees to Elbows

WOD 6.16.22
CrossFit, WOD
A. Work up to a heavy
Split Snatch
B. 3 rounds for time:
400M Run
21 Box Jump Over 24/20"
12 Handstand Push Up

WOD 6.15.22
CrossFit, WOD
A. 5 rounds for load and quality:
30 Seconds Ring Support
30 Seconds Rest
30 Seconds Weighted Wall Sit
30 Seconds Rest
B. For time:
1-2-3-4-5-6-7-8-9-10
Hang Squat Clean 70/49KG
10-9-8-7-6-5-4-3-2-1
Chest to Bar Pull…

WOD 6.14.22
CrossFit, WOD
A. Split Jerk
3-3-2-2-1-1-1
B. As many rounds as possible in 7 minutes:
15 Deadlift 61/43KG
12 V-Up

Kids' Night Out June 18th 2022
KNOSchool's out! Want a date night? Drop your child off with us at The Cave for dinner, recreational gym play, obstacle courses, movies, and more!
Join us Saturday, June 18th for KNO - Kids' Night Out from 4:30 pm-9:00 pm!
Arts and Crafts:…

WOD 6.13.22
CrossFit, WODFor time:
5 rounds:
15/11 Calorie Row
10 Burpee Pull Up
Rest 3 minutes.
5 rounds:
15 Wall Ball 20/14LB, 10/9FT
10 Hang Power Snatch 43/30KG
Rest 3 minutes.
5 rounds:
200M Shuttle Run
10 Overhead Lunge 43/30KG

Summer Camp 2022!
NewsSUMMER CAMPS also start Monday, June 13!
Spots are still available. Register HERE.
CAMP DISCIPLINES:
Pre Rec Gymnastics, ages 3.5-5
Gymnastics, ages 6-10
Parkour, ages 5-8
Parkour, ages 9-12
Youth Strength & Conditioning,…