WOD 10.24.2026

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A. For Rounds and Reps 12 Rounds x 1:00 On / 1:00 Off 4 Single Dumbbell Devils Press 50/35# 8 Alternating Dumbbell Snatch 50/35# 12 Single Dumbbell Box Step-over 24/20" - Pick-up Where You Left Off - Share the…

WOD 10.23.2026

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A. Get Powerful Every 2:00 x 5 Rounds 1 Squat Snatch + 2 Overhead Squat B. For Time 21-15-9 Reps Of... Overhead Squat 61/43 Chest-to-Bar Pull-up 8:00 Time Cap - Share the work any way, one athlete works at…

WOD 10.22.2026

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A. Skill Work Alternating EMOM 14 Minute 1: 1-3 Strict Muscle-up Minute 2: 3-5 Candlestick B. For Max Reps 4 Rounds x 4:00 Work / 1:00 Rest Round 1 400M Run Max Rep Russian Kettlebell Swing 2/1.5P Round 2 400M…

WOD 10.21.2026

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A. For Rounds and Reps AMRAP 25 500/450M Row 5 Wall Walk 15 Deadlifts 102/70 20 V-Up 75 Double Under - Share the work any way, one athlete works at a time. Choose bench weights each athlete can handle

WOD 10.20.2026

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A. For Time 3 Rounds 24 Wallball 20/14# 4 Bar Muscle-up 12 Front Squats 61/43 4 Bar Muscle-up 16:00 Time Cap B. Get Strong Every 2:00 x 6 Rounds Pause Back Squat 4-4-4-3-3-3 - Share the work any way, one…

WOD 10.19.2026

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A. For Rounds & Reps + For Time Part 1: For Rounds and Reps AMRAP 5 1 Burpee Box Jump Over 24/20" 1 Hang Power Snatch 52/38 2 Burpee Box Jump Over 2 Hang Power Snatch 3 Burpee Box Jump Over 3 Hang Power Snatch - Continue…

WOD 10.18.2026

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A. Get Strong Every 3:00 x 5 Rounds 3 Thruster - Build To Working Weight Or Just Slightly Above - Super Set With Pull-up Skill Work B. For Time Thruster 75/52 6-5-4-3-2-1 Strict Pull-up 1-2-3-4-5-6 - Share…

WOD 10.17.2026

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A. Get Strong Every 2:00 x 4 Rounds 10 Deadlift B. Partner Workout For Max Reps In Teams Of 2, Perform... 6 Rounds x 2:00 Work / 2:00 Rest 200M Tandem Run 7 Deadlift 125/84 Max Wall Walks In Remaining Time -…

KNO - Halloween Night

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Date night? We’ve got your little ghouls and goblins! 🎃👻 Kids’ Night Out: Halloween Night Drop your child off with us at The Cave for dinner, recreational gym play, obstacle courses, movies, and more! When? Saturday, October…

WOD 10.16.2026

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A. For Time 1000M Row 50 Burpee-over-Barbell 50 Front Squat 61/43 14:00 Time Cap B. Get Strong Every 1:30 x 4 Rounds 3 Front Squat Every 2:30 x 4 Rounds 3 Front Squat - Share the work any way, one athlete…