WOD 11.01.2025

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A. For Max Reps On a 2:00 clock: 20 Alternating DB Hang Clean-to-Overheads 50/35# 5 Shuttle Runs Max Bar Muscle-up In Remaining Time 2:00 rest On a 2:00 clock: 16 Alternating DB Hang Clean-to-Overheads 50/35# 5 Shuttle…

WOD 10.31.2025

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A. For Max Reps Happy Halloween FitFam! "The Ghost" 6 Rounds, 1 Minute Per Station For Max Reps Of... Station 1: Row Calorie Station 2: Burpee Station 3: Double Under Station 4: Rest – Rotate Immediately To The Next…

WOD 10.30.2025

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  For Time 1200M Run 3:00 Rest 800M Run 2:00 Rest 400M Run 1:00 Rest 200M Run B. For Load Strict Press 2-2-2-2-2+

KNO - Pirate 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, November 8, 2025 Time? 4:30 p.m. - 9:00 p.m. Where? Corte Madera location! Ages: 5-12…

WOD 10.29.2025

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For Time 40 Box Jump Over 24/20" 40 Air Squat 40 Hand Release Push-up 30 Box Jump Over 24/20" 30 Air Squat 30 Ring Dip 20 Box Jump Over 24/20" 20 Air Squat 20 Handstand Push-up B. For Load 5 Rounds 100 Ft.…

San Rafael Location Intro Offer!

Our San Rafael Location is officially OPEN for enrollment! Be the first 100 to sign up to redeem our San Rafael Intro Offer: Buy One Month, Get One Month Free. 15,000 square feet of open high ceiling space. Convenient location near…

WOD 10.28.2025

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A. For Load E2MOM x 5 Rounds 1 Clean Deadlift 1 Clean Pull 1 Hang Power Clean 1 Low Hang Power Clean B. For Max Calories 12:00 AMRAP 3 Wall Walks 15 Hang Power Cleans 70/52 5 Wall Walks 10 Hang Power Cleans 7…

WOD 10.27.2025

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For Rounds and Reps 10:00 AMRAP 5 Alternating Single Dumbbell Lunge 50/35# 3 Lateral Burpee-over-Dumbbell 1 Rope Climb – Hold the dumbbell any way. B. For Load Weighed Pull-up 3-3-3-3-3-3-3 - Perform 6 Weighted…

WOD 10.26.2025

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A. For Max Time E5MOM x 3 Rounds 100M Single Arm Kettlebell Farmer Carry 2/1.5P 100 Double Under 30 Russian Kettlebell Swing 2/1.5P Max Plank Hold (time) In Remaining Time – Score is the total time in the plank. – Use…

WOD 10.25.2025

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  A. Partner Workout For Time 3 Rounds w/Partner 30 Squat Clean 43/29 30 Pull-up 800M Run – Athletes run together and break up the cleans and pull-ups as needed.