WOD 9.21.24

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A. "Wyk" 5 Rounds For Time 5 Front Squat 102/70 5 Rope Climb 400M w/Plate 20/10kg – 30:00 Time Cap Today we honor Army Pfc. Jacob H. “Wyk” Wykstra, 21, of Thornton, Colorado, assigned to 1st Battalion, 12th Infantry Regiment,…

Bay Area Ninja League

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BAY AREA NINJA LEAGUE The Cave, Traverse Fitness, Ninja Republic, and MVMTM are teaming up to turn ninja into a sport in the bay area! Test your Ninja skills at Bay Area Ninja League competition. The Cave is teaming up with Traverse…

KNO - Camp 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, September 28, 2024 Time? 4:30 p.m. - 9:00 p.m. Ages: 5-12 years old Dinner: Costco Pizza Arts…

WOD 9.20.24

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A. For Load Strict Press 3-3-3-3-3+ B. "J.T." 21-15-9 Reps For Time Of... Handstand Push-up Ring Dip Push-up Honoring Petty Officer 1st Class Jeff Taylor, who was killed on June 28, 2005, while conducting combat…

WOD 9.19.24

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A. For Load E2MOM x 14 Minutes Weighted Pull-up 3-2-2-1-1-1-1 B. For Time 10 Rounds 12 Kettlebell Swing 1.5/1P 30 Double Under – 15:00 Time Cap  

WOD 9.18.24

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A. For Total Distance 5 Rounds :20 Row/Ski/Bike :40 Rest :30 Row/Ski/Bike :30 Rest :40 Row/Ski/Bike :20 Rest :50 Row/Ski/Bike :10 Rest 1:00 Row/Ski/Bike 1:00 Rest B. For Load and Quality Alternating EMOM…

WOD 9.17.24

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A. For Load E2MOM x 12 Minutes 1 Snatch Complex [1 Snatch Pull + 1 Power Snatch + 2 Snatch] B. For Time 4 Rounds 400M Run 10 Snatch 61/43  

WOD 9.16.24

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A. Skill Work Option 1) Every 2:30 Minutes x 5 Rounds: 5 Toes-to-Bar 4 Pull-up 3 Bar Muscle-up Option 2) Toes-to-Bar, Pull-up, Bar Muscle-up Skill Practice B. For Time 1000M Row -- then -- 10-9-8-7-6-5-4-3-2-1…

WOD 9.15.24

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A. For Load And Quality 5 Rounds 20M Sled Push 20M Sled Pull 1:00 Odd Object Hold At Chest Rest 1:30-2:00 Between Rounds B. For Time 4 Rounds 15/10 Calorie Any Machine :30 Accumulated Dead Hang Hold 15/10 Calorie…

WOD 9.14.24

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Hero Workout "Bowen" 3 Rounds 800M Run 7 Deadlift 125/84 10 Burpee Pull-up 7 Single Arm Kettlebell Thruster - R 1.5/1P 7 Single Arm Kettlebell Thruster - L 1.5/1P 20 Box Jump 24/20" – 30:00 Minute Time Cap Captain Jeffrey…