KNO - Natural Disaster 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, June 22, 2024 Time? 4:30 p.m. - 9:00 p.m. Ages: 5-12 years old Dinner:…

WOD 4.13.24

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Partner Workout 25 Minute AMRAP 20 Wall Ball 20/14#, 10/9' 10 Bar Muscle-up 5 Wall Walk + Burpee – Partners split work as needed.  

WOD 4.12.24

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A. For Time 3 Rounds 21 Power Clean 70/47 400M Run Plank Hold For Time Equal To Run Time – Plank hold should be unbroken. B. For Load Front Squat 3-3-3-3-3+ Max Rep On Last Set  

WOD 4.11.24

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A. On A 10 Minute Clock, Buitl To A Heavy... 1-rep Weighted Pull-up or Your First Strict Pull-up B. 10 Minute AMRAP 30 Walking Lunge 6 Strict Pull-up 5 Strict Kettlebell Press 35/26#  

WOD 4.10.24

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A. For Max Calories Every 2:30 x 5 Rounds 10 Overhead Squat 43/29 30 Lateral Hop Over Barbell Max Rep Row Calories In Remaining Time B. For Load Snatch 3-3-3-2-2-2-1-1-1  

WOD 4.9.24

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A. Skill and Accessory Practice 4 Rounds 10 Alternating Strict Single-leg Toes-to-Bar 20 Alternating Pistol 2:00 Jump Rope Practice B. For Time 3 Rounds 50 Sit-up 30 Deadlift 61/43 10 Minute Time Cap …

WOD 4.8.24

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A. On A 20:00 Clock... From 0:00-10:00: 1 Mile Time Trial From 10:00-20:00: Build To A 5-Rep Max Bench Press B. Gymnastics Practice On A 15:00 Minute Clock... From 0:00-5:00: Handstand Walk Practice From 5:00-10:00: AMRAP…

Men's Regional Championships

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Nicco Blum was our sole competitor in this year's Men's Region 1 Championships. Nicco had a great meet. He started out on floor and throughout the meet remained in the middle of the pack. His final event was high bar. Coming off his win at state…

WOD 4.7.24

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Partner Workout 4 Rounds For Time 30 Synchronized Walking Lunge 50 Hang Power Snatch 34/25 100 Double Under – Split the snatches and double-under reps with one partner working at a time.  

WOD 4.6.24

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A. For Load 4 Rounds 100M Farmers Carry 50' Overhead Walking Lunge 1:00 Sandbag Bearhug Hold B. For Time 5 Rounds 10 Push Press 43/29 12 Lateral Burpee Over Bar 25/20 Calorie Row