Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Thrusters (100/65 lbs)

3 Chest-to-Bar Pull-Ups

6 Thrusters

6 Chest-to-Bar Pull-Ups

9 Thrusters

9 Chest-to-Bar Pull-Ups

12 Thrusters

12 Chest-to-Bar Pull-Ups

15 Thrusters

15 Chest-to-Bar Pull-Ups

18 Thrusters

18 Chest-to-Bar Pull-Ups

21 Thrusters

21 Chest-to-Bar Pull-Ups

If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc…

Supplement Work

Every minute, on the minute, for 15 minutes (3 sets of each):

Minute 1 – Supine Ring Rows x 8-10 reps

Minute 2 – Side Plank (Left) x 40 seconds

Minute 3 – Side Plank (Right) x 40 seconds

Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)

Minute 5 – Hollow Rocks or Hold x 30-40 seconds



CrossFit is constantly varied, functional movements performed at high intensity. CrossFit uses exercises that relate to things you do in everyday life, such as push, pull, jump, run, squat, and press. By developing a high level of competency in all of the ten principle areas...


CrossFit Caveman is a premier family-friendly CrossFit Gym serving the Sugar Land, Missouri City and Stafford Area. conveniently located less than a mile from US 59 in Stafford, TX. Our family-friendly CrossFit facility is 6000 square feet of warehouse space where we host classes ranging from beginner, to advance for adults and kids.


The Cave has four showers and changing rooms for clients who are on the go. We are fully equipped to handle classes upwards of 20 clients at a time, and welcome people of all ages, sizes, and fitness levels!


As a family-friendly CrossFit gym we offer a designated kids area for your children while you work out, regardless of their age. To top it all off, we have the Shoppes at the Cave where you can purchase Caveman gear, Progenex supplements, and much more.