WOD 2.1.24

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A. Super Set Deadlift 3-3-3-3-3-3 B. For Reps 3 Rounds, 1 Minute Per Station For Reps: Wall Ball 20/14# Deadlift 52/34 Medicine Ball Sit-up 20/14# Hang Power Clean 52/34 Rest 1 min  

WOD 1.31.24

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B. Super Set Dumbbell Walking Overhead Lunge 10-10-10-10-10 Skill Work Jump Rope Practice - Double Under and Crossover B. 8 Minute AMRAP 40 Double Under 10 Push Press 43/29  

Mid Winter Combo Camp

Combo camps teach foundational aspects of both gymnastics and parkour, offering participants a chance to explore new skills and movements. Ski Week Combo runs from February 19 - February 23. The age range for our Combo camps is 4-10, and each…

WOD 1.30.24

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A. For Load Clean 3-3-3-2-2-1-1 B. 3 x 2 Minute Rounds 12 Front Squat 70/47 Max Burpee Box Jump Over In Remaining Time 24/20" Rest 2:00  

WOD 1.29.24

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A. Skill Work Super Set 3 Rounds :20 Ring Plank Hold, Right Arm :20 Ring Plank Hold, Left Arm :20 L-sit Hold 10 Strict Toes-to-Bar B. For Max Reps EMOM x 12 Rounds Odd Rounds: 3 Ring Muscle-up Even Rounds: Max Rep…

KNO - Hearts and Crafts

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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! When? Saturday, February 10, 2024 Time? 4:30 p.m. - 9:00 p.m. Ages: 5-12 years old Arts and Crafts will…

WOD 1.28.24

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A. For Load Front Squat 3-3-3-3-3 B. For time 5 Rounds 250M Row 5 Dumbbell Burpee Deadlift 50/35# 10 Hang Dumbbell Power Clean 50/35#  

WOD 1.27.24

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Partner Workout In Teams Of Two 3 Rounds For Time 50 Russian Kettlebell Swing 2P/1.5P 40 Toes-to-Bar 30 Handstand Push-up Split reps with partner. One partner works at a time.  

WOD 1.26.24

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A. Super Set Weighted Pull-up 3-3-3-3-3-3-3 Split Stance Dumbbell Romanian Deadlift 5-5-5-5-5-5-5 / leg B. For Time For time: 12 Squat Clean Thruster 52/34kg 400M Run 9 Squat Clean Thruster 52/34kg 400M Run 6 Squat…

WOD 1.25.24

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A. Super Set Bench Press 10-8-6-AMRAP Strict Dip 10-10-10-10 B. For Time 5 Rounds 500M Row 2 Minute Rest Between Rounds