WOD 7.12.2025

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For Time 1600M Run 100 Wall Ball 20/14#, 10/9' 100 Kettlebell Snatch 1.5/1P  

WOD 7.8.2025

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A. For Load E2MOM x 6 Minutes 1 Snatch Balance + 1 Overhead Squat + 1 Power Snatch @ 55-60% 1RM 1:00 Rest E2MOM x 10 Minutes 1 Power Snatch + 1 Overhead Squat @ 75-80% 1RM B. For Rounds and Reps 15:00 AMRAP 10 Push-up 20…

WOD 7.7.2025

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A. For Load Bench Press 10-10-10-10-10 B. For Max Reps As Many Reps As Possible In 10:00 Of... 2 Wall Ball 20/14#, 10/9 2 Bar Muscle-up 4 Wall Ball 4 Bar Muscle-up 6 Wall Ball 6 Bar Muscle-up 8 Wall Ball 8 Bar…

WOD 7.6.2025

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A. For Load Bench Press 10-10-10-10-10 B. For Max Reps As Many Reps As Possible In 10:00 Of... 2 Wall Ball 20/14#, 10/9 2 Bar Muscle-up 4 Wall Ball 4 Bar Muscle-up 6 Wall Ball 6 Bar Muscle-up 8 Wall Ball 8 Bar Muscle-up –…

WOD 7.5.2025

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A. For Load E3MOM x 15 Minutes 1 Snatch Complex [1 Snatch + 1 Snatch Balance + 2 Overhead Squat] B. For time: Box Jump 30/24" 15-12-9-6-3 Overhead Squat 70/47 10-8-6-4-2  

WOD 7.4.2025

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Happy 4th Of July! Reminder there is only 9:00 and 10:00AM classes today. "Rankel" 20:00 AMRAP 6 Deadlift 102/70 7 Burpee Pull-up 10 Kettlebell Swing 2/1.5P 200M Run Hero WOD In honor of U.S. Marine Corps Sgt. John Rankel, 23,…

WOD 7.3.2025

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A. For Consistency E3MOM x 8 Rounds Odd Rounds: 15 Toes-top-Bar 45 Double Under Even Rounds: 45 Double Under 15/12 Calorie Row B. For Load and Quality 3 Rounds 100 Ft. Suitcase Carry - Left 100 Ft. Suitcase Carry…

WOD 7.2.2025

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A. For Load E2MOM x 16 Minutes 1 Clean Complex [1 Clean Pull + 1 Hang Power Clean+ 1 Hang Squat Clean] Then... 1 Clean Complex @ 95% 1 Clean Complex @ 90% B. For Time 21-15-9-21 Reps Of... Sumo Deadlift High…

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