WOD 1.24.24

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A. Super Set Snatch Complex 1-1-1-1-1 (1 Snatch Pull + 1 Hang Power Snatch + 1 Overhead Squat) Skill Work Double Under Practice B. For Time 5 Rounds 50 Double Under 10 Power Snatch 61/43kg  

The Cave Has a Pit

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Our foam block pit is finally open for use. We appreciate everyone's patience as we worked through the process of approvals with the city. We can get back to our normal apparatus rotations. Classes and teams can use this fantastic new tool for…

WOD 1.23.24

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A. Clean Stamina 1:00 Power Clean, 60% 1RM Rest 3:00 1:00 power cleans, 70% 1RM Rest 3:00 1:00 power cleans, 80% 1RM Rest 3:00 1:00 power cleans, 60% 1RM Rest 3:00 1:00 power cleans, 70% 1RM Rest 3:00 1:00 power cleans,…

KNO - Artic Blast Night

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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, January 27, 2024 Time? 4:30 p.m. - 9:00 p.m. Ages: 5-12 years old Dinner: Pizza (cheese…

WOD 1.22.24

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A. 15 Minute AMRAP 15 Dumbbell Row, Right, 50/35# 15 Dumbbell Row, Left, 50/35# 50' Handstand Walk B. 9 Minute AMRAP 9 Burpee-to-Target 10 Alternating Pistol Squat  

WOD 1.21.24

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A. For Load 4 Rounds 3 Push Jerk B. For Time 75/60 Calorie Row 21 Push Jerk 52/34 75/60 Calorie Row 15 Push Jerk 61/43 75/60 Calorie Row 9 Push Jerk 70/52  

WOD 1.20.24

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A. For Load 4 Rounds 100M Double Dumbbell Farmers Carry 1:00 Sandbag Hold B. 4 Rounds 21 Deadlift 70/47 3 Rope Climb  

WOD 1.19.24

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A. For Total Reps EMOM x 14 Rounds Odd Rounds: 1 Turkish Get-up / Arm 1.5/1P Even Rounds: Strict Ring Muscle-up B. 12 Minute AMRAP 50 Thruster 43/29 50 Toes-to-Bar 50 Box Jump 24/20" 50 Ring Dip &nbs…

WOD 1.18.24

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A. Skill Work EMOM x 12 Rounds Odd Rounds: 5 Defecit Handstand Push-up Even Rounds: :20s L-sit Hold B. 20 Minute AMRAP 400M Run 25 Double Under 400M Run 50 Double Under 400M Run 75 Double Under 400M Run 100 Double…

WOD 1.17.24

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A. Giant Set Accessory + Speed Work GHD Sit-up 15-15-15-15-15 Russian Kettlebell Swing 15-15-15-15-15 Sled Push 20M-20M-20M-20M-20M B. For Time 30-20-10 Reps Of Burpee Chest-to-Bar Pull-up Alternating Dumbbell…