KNO 2.10.19

Want a date night? Drop your child off with us at The Cave for dinner, recreational gym play, movies, and more! Saturday, February 23th, is Carnival Night. If you (or a friend) haven't already done so, fill out our new member registration…

WOD 2.10.19

A. Superset: Snatch Grip Deadlift 3-3-3-3-3 Straight Body Lift 3-3-3-3-3 B. As many rounds as possible in 15 minutes: 5 Pull Up 10 Sec Ring Support 15 Double Under

WOD 2.9.19

A. Work up to a heavy Triple Hang Power Clean B. 3 rounds for time: 15 Handstand Push Up 12 Power Clean 50/35KG 9 Overhead Squat 50/35KG

WOD 2.8.19

A. As many rounds as possible in 20 minutes: 75 Wall Ball 60/45 Calorie Row 45 Toes to Bar 30 Burpee Box Jump Over 24/20 15 Muscle Up courtesy of Comptrain.com

WOD 2.7.19

A. Establish 1RM Front Squat B. As many rounds as possible in 10 minutes: 10 Double Kettlebell Overhead Lunge 1/.75P 30 Double Under

WOD 2.6.19

A. Superset Deadlift 5-5-5-5-5 L-Sit 5 x 20 Sec A. 2 rounds for time: 30 Dumbbell Snatch, alternating 50/35LB 25 Pull Up 20 Ring Dip

WOD 2.5.19

A. Work up to a heavy 100FT Overhead Carry" A. For time: 50 Bar Facing Burpee 30 Squat Snatch 52/35KG 12 minute time cap.

WOD 2.4.19

A. Every minute for 6 minutes: 1 Squat Clean & Jerk 5 rounds for max points. 1 Minute Rope Climb 1 Minute Kettlebell 1 Minute Box Jump Rest 1 minute between rounds. Rope Climb: 20 points = 1 Legless Rope Climb 10 points = 1…

WOD 2.3.19

A. Sumo Deadlift 5-5-5-5-5 B. 10 rounds for max reps: 30 Seconds Row for Calories 30 Seconds Rest 30 Seconds Burpee 30 Seconds Rest

WOD 2.2.19

A. CrossFit Games Open 11.5 As many rounds as possible in 20 minutes: 5 Power Clean 65/45KG 10 Toes to Bar 15 Wall Ball 20/14LB, 10/9