WOD 5.9.2025

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A. For Max Rounds "Cindy" 20 Minute AMRAP 5 Pull-up 10 Push-up 15 Air Squat Compare To May 6, 2024 Optional: Wear A 20/14# Vest B. For Quality 3 Rounds :30 Single-arm Ring Plank Hold - Right Arm :30 Single-arm…

WOD 5.8.2025

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A. For Load Clean Strength Week 5 Wave 1: 3 @ 50% 2 @ 55% 1 @ 60% Wave 2: 3 @ 55% 2 @ 60% 1 @ 65% Wave 3: 3 @ 60% 2 @ 65% 1 @ 70% B. For Time 5 Rounds 10 Dumbbell Deadlift 10 Dumbbell Hang Power Clean 10…

WOD 5.7.2025

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A. For Time Partner Workout, In Teams Of 2 500M Row 50 Handstand Push Ups 500M Row 50' Handstand Walk 50 Kettlebell Swing 1.5/1P 50' Handstand Walk 500M Row 20 Wall Walks 500M Row B. For Load and Quality Alternating…

WOD 5.6.2025

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A. For Time 2 Rounds 200M Run 15 Back Squat 61/43 200M Run 12 Front Squat 61/43 200M Run 9 Overhead Squat 61/43 A. For Load 4 Rounds 100 Ft. Front Rack Carry – Athletes Choice On Carry Equipment – Kettlebell,…

WOD 5.5.2025

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A. For Time Calorie row 25/20-20/16-15/12-10/8-5/4 Toes-to-Bar 20-16-12-8-4 B. For Skill and Quality Alternating EMOM x 14 Minutes Minute 1: 1-3 Strict Muscle-up Minute 2: 3-5 Candlestick  

JUMP THE GAP PARKOUR COMPETITION - May 17, 2025

Join us on Saturday, May 17, 2025 for The Cave's very first Parkour Competition, JUMP THE GAP. The Cave is organizing a competition based on Parkour challenges - vaults to precise landings, swing dismounts, and variations of dynos (dynamic…

WOD 5.4.2025

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A. For Time Partner Workout, In Teams Of 2 500M Row 50 Handstand Push Ups 500M Row 50' Handstand Walk 50 Kettlebell Swing 1.5/1P 50' Handstand Walk 500M Row 20 Wall Walks 500M Row B. For Load and Quality Alternating…

WOD 5.3.2025

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A. For Load E2MOM x 5 Rounds 5 Deadlift B. For Time 3 Rounds 50 Double Under 12 Deadlift 102/70 Immediately Into… 800M Run  

WOD 5.2.2025

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A. For Load Strict Press 2-2-2-2-2+ For Time 1000M/800M Row 10/10 Single Arm Kettlebell Clean 750M/600M Row 10/10 Single Arm Kettlebell Shoulder-to-Overhead 500M/400M Row 10/10 Single Arm Kettlebell Clean & Jerk 250M/200M…

KNO - Space Knight Night

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Want a date night? Drop your child off with us at The Cave for dinner, recreational gym play, obstacle courses, movies, and more! When? Saturday, May 10, 2025 Time? 4:30 p.m. - 9:00 p.m. Ages: 5-12 years old Activities: Games, gymnastics,…