WOD 7.22.2025

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A. For Quality 3 Rounds 3-5 Skin-the-Cat :30 Plank Hold (on hands) 4 Turkish Get-up/Arm :30 Plank Hold (on forearms) – Rest 1:30-2:00 Between Rounds B. For Time 60 Kettlebell Swing 1.5/1P 30/25 Calorie Any Machine 60…

WOD 7.21.2025

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A. For Load Every 1:30 x 3 Rounds 1 High Hang Snatch + 1 Hang Snatch @ 55-65% 1RM Immediately Into... Every 1:30 x 3 Rounds 1 Hang Snatch + 1 Snatch @ 65-75% 1RM 1:00 Rest Every 1:30 x 6 Rounds 2 Snatch (drop after…

WOD 7.20.2025

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A. For Load Bench Press 5-5-5-5-5 Weighted Dip 5-5-5-5-5 B. For Time 5 Rounds 9 Box Jump Over 30/24" 9 Dumbbell Hang Clean 50/35# 9 Dumbbell Push Press 50/35#  

WOD 7.19.2025

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A. For Time With A Partner, Perform... 100/80 Calorie Row 150 Double Under 100 Deadlift 61/43 150 Double Under 100/80 Calorie Row – One Athlete Working At A Time; Wwitch As Needed B. Core Finisher 4 Rounds :20s…

WOD 7.18.2025

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A. For Load Every 1:30 For 3 Minutes (2 Rounds) 3-Position Clean @ 60-65% of 1RM (High Hang, Hang, Floor) Immediately Into... E2MOM x 16 Minutes (8 Rounds) 1 Slow Pull Clean – Start at 70% 1RM And Build Appropriately B.…

WOD 7.17.2025

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A. For Rounds and Reps 16:00 AMRAP 200M Run 100M Double Dumbbell Farmer Carry 50/35# 1:00 Plank Hold B. For Load Every 1:30 x 6 Minutes (4 Rounds) 3 Jerk In Split @ 55-60% 1RM 1:00 Rest EMOM x 10 MInutes (10 Rounds) 1…

WOD 7.16.2025

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A. For Time 5 Rounds 12 Kettlebell Goblet Squat 1.5/1P 1 Legless Rope Climb 12 Single Arm Kettlebell Box Step-up 1.5/1P, 20" 6 Strict Pull-up B. For Load E3MOM x 15 Minutes (5 Rounds) 8 Dumbbell Bulgarian Split Squat/leg 10…

KNO - Wheels 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, July 26, 2025 Time? 4:30 p.m. - 9:00 p.m. Ages: 5-12 years old Activities: Games, gymnastics,…

WOD 7.15.2025

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A. For Load E2MOM x 6 Minutes (3 Rounds) 3 High Hang Snatch @ 50-60% 1RM Immediately Into... E2MOM x 6 Minutes (3 Rounds) 2 Hang Snatch x @ 60-70% 1RM 1:00 Rest Every 1:30 x 9 Minutes (6 Rounds) 1 Snatch Round 1:…

WOD 7.13.2025

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A. For Load and Quality Alternating EMOM x 16 Minutes Minute 1 | 8 Single Arm Kettlebell Strict Press - Arm 1 Minute 2 | 8 Single Arm Kettlebell Strict Press - Arm 2 Minute 3 | 12 Kettlebell Horn Curl Minute 4 | :40s Hollow…