
WOD 2.1.2025
CrossFit, WODFor Time
For time:
400M Run
18 Muscle-up
400M Run
15 Muscle-up
400M Run
12 Muscle-up
– Run 200 meters every time you break a set of muscle-ups.

Mid Winter Camp
EventsMid Winter Camp runs from February 17 - February 21. The age range for our camps is 3.5-12. Ages 3.5-5 is a gymnastics camp and ages 6-12 is a combo camp. Combo camps teach foundational aspects of both gymnastics and parkour, offering participants…

WOD 1.31.2025
CrossFit, WOD
A. For Load
Clean and Jerk
Wave 1:
3 @ 75%
2 @ 80%
1 @ 85%
Wave 2:
2 @ 80%
2 @ 85%
1 @ 90%
Wave 3:
1 @ 85%
1 @ 90%
1 @ 95%
B. For Time
5 Rounds
20/16 Calorie Row
15 Front Rack Lunges 34/25
…

WOD 1.30.2025
CrossFit, WOD
A. For Load
Back Squat
10 @ 60%
8 @ 65%
6 @ 70%
6 @ 75%
6 @ 80%
B. For Consistency
4 x 5:00 Rounds
25 Box Jumps 24/20"
5 Wall Walks
10 Strict Ring Dip
10 Alternating DB Snatch 50/35#
– Score Is Slowest Ro…

WOD 1.29.2025
CrossFit, WOD
A. Super Set
Deadlift
2-2-2-2-2+
Skill Work
Rope Climb
B. For Time
5-10-15-20-25 Reps Of..
Chest-to-Bar Pull-up
Single Arm Dumbbell Push Press 50/35#
– Complete 30 Double Under After Each Round, Including Last…

WOD 1.28.2025
CrossFit, WOD
A. For Rounds and Reps
9 Minute AMRAP
9 Burpee-to-Target, 12"
10 Alternating Pistol
B. For Completion
4 Rounds
1:00 Double Kettlebell Front Rack Hold
15 Sumo Stance Good Morning

WOD 1.27.2025
CrossFit, WOD
A. For Load
1. Snatch Accessory Work
Every 2:00 x 5 Rounds
3 Snatch Deadlift + 1 Snatch High Pull
3-5 Minute Rest
2. Snatch Complex
Every 2:00 x 5 Rounds
1 Power Snatch + 1 Low Hang Power Snatch + 1 Hang Power Snatch
B.…

KNO - Superhero Night
Events, KNOWant a date night? Drop your child off with us at The Cave for dinner, recreational gym play, obstacle courses, movies, and more!
When? Saturday, February 8, 2025
Time? 4:30 p.m. - 9:00 p.m.
Ages: 5-12 years old
Activities: Games,…

WOD 1.26.2025
CrossFit, WODFor Time
2000M Row
– Every 2:00 including 0:00, perform a :20 support hold on the rings.

WOD 1.24.2025
CrossFit, WOD
A. For Load
Clean and Jerk
Wave 1:
3 @ 72%
2 @ 77%
1 @ 82%
Wave 2:
3 @ 77%
2 @ 82%
1 @ 84%
Wave 3:
2 @ 82%
1 @ 87%
1 @ 92%
B. For Max Rounds and Reps
10 Minute AMRAP
10 Sumo Deadlift High-pull 34/25
10…