WOD 12.7.24

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"Fight Gone Bad!" 3 Rounds For Total Reps 1:00 Wall Ball 20/14#, 10/9' 1:00 Sumo Deadlift High-pull 34/25 1:00 Box Jump 20" 1:00 Push Press 34/25 1:00 Calorie Row – Rest 1:00 Between Rounds – Compare To July 22, 2023 …

WOD 12.6.24

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A. For Load Bench Press 10-8-8-6-6 B. For Time 30-20-10 Reps Of... Alternating Pistol Pull-up  

WOD 12.5.24

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A. For Load E2MOM x 16 Minutes (8 Rounds) Clean and Jerk Set 1-5: 1.1 Clean & Jerk @ 60-70% Set 6-8: 1 Clean & Jerk @ 70-80% *1.1 = 1 Rep, 10 Second Rest, 1 Rep B. For Time 500M/400M Row 3 Rope Climb 25 Strict…

WOD 12.4.24

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A. "CrossFit Open 24.1" For time: 21 DB Snatch - Arm 1 21 Lateral Burpee-over-Dumbbell 21 DB Snatch - Arm 2 21 Lateral Burpee-over-Dumbbell 15 DB Snatch - Arm 1 15 Lateral Burpee-over-Dumbbell 15 DB Snatch - Arm 2 15 Lateral…

WOD 12.3.24

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A. For Load Shoulder Press 3-3-3-3-3 Push Press 2-2-2-2-2 Push Jerk 1-1-1-1-1 – Record The Heaviest Load For Each Movement – Lift Every 2 Minutes – Compare To July 25, 2024 B. Skill Work Alternating EMOM…

KNO - Ugly Sweater 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! This is our special Turkey Night KIDS’ NIGHT OUT this Saturday, November 23!  When? Saturday,…

Ninja Night - December 7, 2024

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Please, click here to see our next Ninja Night on Saturday, December 7, 2024. Spend an evening at The Cave running obstacle courses, playing games, and making new friends. Dinner and t-shirt included. Ninja Night is one of our best events!…

WOD 12.2.24

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A. Skill Work Every 1:30 x 6 Rounds RX: 4-7 Bar Muscle-up Intermediate: 6-8 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups Foundations: 8-12 Ring Rows B. For Total Reps 4 Rounds 1:00 Any…

WOD 12.1.24

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For Time "Abbate" 1600M Run 21 Clean & Jerk 70/47 800M Run 21 Clean & Jerk 1600M Run – In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment,…

WOD 11.30.24

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A. For Load Part 1: EMOM x 5 Minutes 1 Muscle Snatch Part 2: E2MOM x 6 Minutes 1 Low Hang Snatch @ 70-75% Part 3: E2MOM x 6 Minutes 1 Snatch Pull + 1 Snatch @ 78-80% B. For Rounds and Reps 8 Minute AMRAP 20 Sit-up 20…