The Cave is closed until 3:00 pm today.
We will have Open Gym and afternoon classes
Cave Strong-training of the day (TOD) #505
general warm up (10 minutes)
resistance band diagonal pull a parts x 20/20 reps
resistance band push ups x 20 reps
bear hug keg squats x 10 reps
side shuffles x 200 feet
specific warm up (5 minutes)
sled push/farmers walk set up and light practice
strength (4 rounds)
one round = sled push x 50 feet + farmers walk x 50 feet
conditioning/accessory work (2 rounds)
Bulgarian bag 360’s x 10/10 reps
Power Wheel roll outs x 10 reps
strict pull ups x 5 reps
Cave Strong-training of the day (TOD) #504
general warm up (10 minutes)
rear bear crawls x 100 feet
resistance band paddling x 20/20 reps
resistance band pause face pulls x 20 reps
resistance band push ups x 20 reps
specific warm up (5 minutes)
push press set up and light practice
strength (20 minutes)
push press x 4 reps x 6 sets
conditioning/accessory work (1 round)
dumbbell hand power snatch x 8/8 reps
Neuro Grip push ups x 10 reps
diamond push ups x 12 reps
recline bar rows x 14 reps
The Cave will be closed on Monday
We will be returning from the Vintage Strength Games in Manassas, VA on Monday.
The Cave will reopen on Tuesday.
The Vintage Strength Games went very well, thank GOD!
There will be quite a few more photos and videos posted soon from this epic event.
Cave Strong-training of the day (TOD) #503
General warm up (10 minutes)
Dumbbell star complex x 1
Weight plate orbits x 20 reps
Sit ups x 25 reps
Sanddune jumps x 10 reps
Specific warm up (5 minutes)
Trap bar deadlifts set up and light practice
Strength (20 minutes)
Trap bar deadlifts x 8 reps x 4 sets
Conditioning/accessory work (2 rounds)
Barbarian lateral lunges x 20 reps
Resistance band good mornings x 20 reps
Cave Strong-training of the day (TOD) #502
general warm up (10 minutes)
double club front swings x 35 reps
2 hand halo squats x 15 reps
supine helicopters x 15/15 reps
resistance band suitcase deadlifts x 20 reps
specific warm up (5 minutes)
dumbbell rows set up and light practice
strength (20 minutes)
dumbbell rows x 10/10 reps x 4 sets
conditioning/accessory work (3 rounds)
dive bomber push ups x 10 reps
recline rope climbs x 3
Cave Strong-training of the day (TOD) #501
general warm up (10 minutes)
resistance band diagonal pull a parts 30/30 reps
resistance band “palms-up” pull a parts x 30 reps
kettlebell figure 8’s to hold x 25 reps
barbarian split squats x 12/12 reps
specific warm up (5 minutes)
floor press set up and light practice
strength (20 minutes)
floor presses x 4 reps x 6 sets
conditioning/accessory work(2 rounds)
Power Wheel roll outs x 12 reps
tri-set tricep complex x 4
recline bar rows x 12 reps
wrist roller x 12 reps
Schedule change for this week
Disregard the previous post about schedule changes. This is the one we are going with.
We will be closed Friday.
I will post and update about next Monday during the weekend.
We are heading up to the Vintage Strength Games this Thursday after the early class
We are psyched to get up to the games and see our own Kyle “Forklift” Brost in the competition!
The Cave will close after the 6:30 am Mace Fit® class on Thursday and will reopen the following Tuesday.
If we get back early enough we will be open on that Monday.
Check back for updates.
Watch the Vintage Strength Games online for free Aug. 17
Steel mace and club competition is breaking loose in Manassas, Virginia this Saturday, but you can watch it live online.
Sign up for free reminders, then join in the excitement on Saturday!
The Cave 