Tags » Rope Climb

WOD Wednesday January 3rd

Get Signed Up By January 17th!! The Havoc Games are coming January 27th! Teams of 2! Click for more info!

Warm up:  500 Meter Row, 20 Mountain Climbers, 10 Ring Rows… 40 more words



Thursday 21st December 2017

Skill / Strength: Booty Gainz

WOD: Max Reps – 30 KB Squats @ 24kg, 5 Rope Climbs, 31 Calories on the Assault Bike, 30 DB push Press with 2 x 10kg, 31 Calories on the Ski ERG.




Friday 1st December 2017

Skill / Strength: E4M a set for 16 Minutes

WOD: Scaled this WOD to 2 x 15kg instead of the RX of 2 x 22kg. 21 more words


Struggling To Get Your First Pull-Up?

We know that you have goals. For many of you, the goal is to get that first strict pull-up. This 14 workout program is sure to help build the pure pulling strength needed to get your chin over the bar for the first time. 462 more words


Wednesday 8th November 2017

Skill / Strength: This was harder than the WOD!

WOD: Went too light on the Sandbag Carry!


How long does it take to get strong?

That will differ for each person as Dr. Fred Hatfield pointed out in his “7 Laws Of Training”, the law of individual differences is listed first. 79 more words

Cave Strong Nation

WOD Tuesday September 5th

Warm up: 400 Meter Run or 500 Meter Row, Then 2 Rounds: 10 Good Mornings, 5 Strict Toes to Bar

1. Back Squat: 6, 5, 4, 3, 2, 1… 15 more words