KNO - Space Knight 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, May 10, 2025 Time? 4:30 p.m. - 9:00 p.m. Ages: 5-12 years old Activities: Games, gymnastics,…

WOD 5.1.2025

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A. For Max Reps E5MOM x 5 Rounds 10 Bench Press Max Rep Chest-to-Bar Pull-up – Rest the remainder of each interval. – Weighted Vest Optional. – Partner Up. B. For Load And Quality Alternating EMOM x 10 Minutes Minute…

WOD 4.30.2025

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For Time "Kelly" 5 Rounds 400M Run 30 Box Jump 24/20" 30 Wall Ball 20/14#, 10/9' 30:00 Time Cap – Compare To November 11, 2022  

WOD 4.29.2025

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A. For Load Every 1:30 x 8 Rounds 1 Squat Snatch – Add Load As Mechanics And Consistency Allow B. For Time 15-12-9-6-3 Lateral Burpee-over-Bar 5-4-3-2-1 Squat Snatch 70/47  

WOD 4.28.2025

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A. For Load Clean and Jerk Strength Week 4 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 Max Calories 5 x 2:00 AMRAP 50 Double Under 15 Toes-to-Bar Max…

WOD 4.27.2025

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A. For Load and Quality 4 Rounds 1 Minute Max Deadlift Hold @ 70% 1RM 30 Seconds Rest 1 Minute Max Plank Hold 30 Seconds Rest B. For Time 4 Rounds 50M Dumbbell Farmers Carry 20M Dumbbell Front Rack Lunge 10 Dumbbell…

WOD 4.26.2025

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A. For Load 5 Rounds 1 Power Snatch 1 Overhead Squat 1 Squat Snatch B. For Time 5 Rounds 200M Run 10 Calorie Any Machine 5 Power Snatch 70/47 5 Overhead Squat 70/47  

WOD 4.25.2025

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A. For Rounds and Reps 12:00 AMRAP 10 Ring Dip :20 L-Sit Hold 10 Double Dumbbell Box Step Over 50/35#, 20" :20 Deadhang B. For Load and Quality 4 Rounds 1:00 Double Kettlebell Front Rack Hold 10 Double Kettlebell…

WOD 4.24.2025

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"Fight Gone Bad!" 3 Rounds For Total Reps 1:00 Wall Ball 20/14#, 10/9' 1:00 Sumo Deadlift High-pull 34/25 1:00 Box Jump 20" 1:00 Push Press 34/25 1:00 Calorie Row – Rest 1:00 Between Rounds – Compare To December 7, 2024 …

WOD 4.23.2025

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A. For Load 7 Rounds 1 Clean Pull 1 Clean 1 Hang Clean B. For Max Reps EMOM x 8 Rounds 10 Double Dumbbell Hang Clean 50/35# 100M Run Max Rep Burpee In Remaining Time 1:00 Rest Between Rounds &n…