WOD 8.1.24

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A. For Quality 3 Rounds 16 Double Dumbbell Overhead Walking Lunge 50/35# Rest 1:00-2:00 Between Sets B. For Time 500M Row 20 Handstsand Push-up 500M Row 35 Hand Release Push-up 500M Row 50 Push-up 500M Row …

Fall Schedule 2024

FALL IS JUST AROUND THE CORNER! Our schedule for the fall begins August 19th! If you were enrolled in our Summer Schedule (not including camps), you can register for Fall classes anytime. If you were not enrolled in our Summer Schedule,…

KNO - Pirate 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, August 10, 2024 Time? 4:30 p.m. - 9:00 p.m. Ages: 5-12 years old Dinner: Costco Pizza Arts…

WOD 7.31.24

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A. For Load Clean 5-5-4-4-4-4-3-3 B. For Time 3 Rounds 10 Hang Power Snatch 43/29 2 Rope Climb 200M Run  

WOD 7.30.24

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A. For Quality 3 Rounds 10 Dumbbell Windmill/arm 20 GHD Hip Extension :30 GHD Hip Extension Hold B. For Max Reps 4 Rounds 1:00 Plank Hold 1:00 Single DB Box Step-up 50/35#, 24/20" 1:00 Deadlift 102/70 – No rest…

WOD 7.29.24

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For Rounds and Reps 20 MInute AMRAP 15 Double Dumbbell Front Squat 50/35# 50 Double Under 12 Strict Pull-up 50' Handstand Walk – 5 ft of handstand walking = 1 rep.  

WOD 7.28.24

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A. For Max Rounds 12 Minute AMRAP 10 Calories, Any Machine 8 Ring Dip 6 Single Arm Russian Kettlebell Swing/arm 1.5/1P B. For Quality 3 Rounds 25 GHD Sit-up :30 Side Plank/side  

WOD 7.27.24

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A. Super Set E2MOM x 7 Rounds For Load 2 Weighted Pull-up Skill Work Double Under and Crossover Practice B. For Time 3 Rounds 15 Burpee-to-Target 6" 50 Double Under 15 Burpee-to-Target 50 Single Under Crossover –…

WOD 7.26.24

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A. For Load Deadlift 1-1-1-1-1-1-1 B. For Max Rounds 10 Minute AMRAP 5 Power Clean 93/61 10 Toes-to-Bar  

WOD 7.25.24

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A. For Load Shoulder Press 3-3-3-3-3 Push Press 2-2-2-2-2 Push Jerk 1-1-1-1-1 – Record the heaviest load for each movement. – Lift Every 2 Minutes A. For Time 3 Rounds 300-200-100M Row – Rest :20s…