WOD 3.14.2025

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CrossFit Open 25.3  

WOD 3.13.2025

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A. Super Set Back Squat 2-2-2-2-2+ Skill Work Option 1: Handstand Walk Practice Option 2: 10-20 Alternating Shoulder Tap In Handstand Or Plank Hold B. Partner Workout For Time 4 Rounds w/Partner 30 Toes-to-Bar 400M…

KNO - Unicorn 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, March 22, 2025 Time? 4:30 p.m. - 9:00 p.m. Ages: 5-12 years old Activities: Games, gymnastics,…

WOD 3.12.2025

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A. For Load Shoulder-to-Overhead 3-3-3-3-3 B. For Calories and Load On A 16:00 Clock: Part 1: 0:00-10:00: – 1:00 Calorie Any Machine – 1:00 Rest Part 2: 10:00-16:00: – Build To A Heavy 3-Rep Shoulder-to-Ov…

WOD 3.11.2025

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A. Super Set Front Squat 5-5-5-5-5 Skill Work Pull-up and Double Under Practice B. For Rounds and Reps 12 Minute AMRAP 5 Chest-to-Bar Pull-up 25 Double Under 5 Front Squat 84/56 25 Double Under &…

WOD 3.10.2025

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A. For Load Snatch Wave 1: 3 @ 75% 2 @ 80% 1 @ 85% Wave 2: 2 @ 80% 2 @ 85% 1 @ 90% Wave 3: 1 @ 85% 1 @ 90% 1 @ 95% B. For Time 3 Rounds 30 Russian Kettlebell Swings 2/1.5P 15 Handstand Push-up …

WOD 3.9.2025

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A. For Time 200M Run 40 Sit-up 42/30 Calorie Any Machine 400M Run 30 Sit-up 30/24 Calorie Any Machine 800M Run 20 Sit-up 20/16 Calorie Any Machine B. For Quality Accumulate 30-50 Reps Of... GHD Hip Extension or…

WOD 3.8.2025

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A. For Rounds and Reps 20 Minute AMRAP 30 Burpee 20 Alternating Dumbbell Snatch 50/35# 100M Double Dumbbell Farmer Carry 50/35# B. For Quality 4 Rounds 25' Handstand Walk 1:00 Flutter Kick – Rest 2:00 Between…

WOD 3.7.2025

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CrossFit Games Open 25.2  

Girl Power Invitational 2025

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The Cave's Xcel Silver team had their annual competition at the Girl Power Invitational hosted by Accel Gymnastics this past weekend, February 28th. The girls are becoming stronger with their skills and are showing more confidence while performing…