WOD 9.13.24

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A. For Load Shoulder Press 5-5-5-5-5+ Max Reps On Last Set A. For Time Russian Kettlebell Swing 2/1.5 50-40-30-20-10 Hand Release Push-up 25-20-15-10-5 – :30s Plank Hold + :30s Hollow Hold After Each Round Of…

WOD 9.12.24

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A. Skill Work 12 Minute EMOM Minute 1 | :30-:45s Jump Rope Practice Minute 2 | Max Distance Handstand Walk B. For Time 10 Rounds 100M Double Kettlebell Farmer Carry 1.5/1P 3 Wall Walk  

WOD 9.11.24

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Hero Workout "Alexander" 5 Rounds 31 Back Squat 61/43 12 Power Clean 84/61 – 30:00 Time Cap In honor of Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th…

WOD 9.10.24

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A. Skill Work Rope Climb Option 1: 1-3 Reps Rope Climb Every 1:30 For 8 Rounds Option 2: Rope Climb Practice B. For Max Reps 5 Rounds :45 Max Calorie Any Machine :15 Transition :30 Max Rep Toes-to-Bar – Rest…

WOD 9.9.24

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A. For Load On A 15:00 Minute Clock Minute 1: Cardio Of Choice Minute 2: 6 Single Arm Kettlebell Swing - R, L Minute 3: Ring Dip Practice Minute 4: "Barbell Complex" Minute 5: Rest And Add Weight To Barbell "Barbell Complex" 1…

WOD 9.8.24

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A. For Quality On A 17:00 Minute Clock... Part 1: 0:00 - 7:00 3 Rounds 20 Alternating Shoulder Tap – Increase Difficulty Across Each Set Part 2: 7:00 - 12:00 EMOM x 5 Minutes :20 Handstand Hold Practice :40s Rest Part…

WOD 9.7.24

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A, For Load E2MOM x 10 Minutes Clean Complex 1-1-1-1-1 Clean Complex = 1 Clean Pull 1 Hang Power Clean 1 Hang Squat Clean B. For Max Reps On A 15 Minute Clock: 50 Bar Facing Burpee 50 Wall Ball 20/14#, 10/9' 800M…

WOD 10.6.24

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A. Super Set Clean Complex 1-1-1-1-1 [1 Clean Deadlift + 1 Clean Pull + 1 Power Clean] Core Complex 1-1-1-1-1 [:10s Single Arm Ring Plank Hold Right Arm + :10s Single Ring Arm Plank Hold Left Arm + :10s L-Sit Hold ] B.…

WOD 9.6.24

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A. For Load Deadlift 3-3-3-3-3-3 B. For Quality 15 Minute AMRAP 15 Dumbbell Row - Arm 1 50/35# 15 Dumbbell Row - Arm 2 50/35# 25' Handstand Walk  

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 14, 2024 Time? 4:30 p.m. - 9:00 p.m. Ages: 5-12 years old Dinner: Pinwheel…