KNO - Ugly Sweater 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! This is our special Turkey Night KIDS’ NIGHT OUT this Saturday, November 23!  When? Saturday,…

Ninja Night - December 7, 2024

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Please, click here to see our next Ninja Night on Saturday, December 7, 2024. Spend an evening at The Cave running obstacle courses, playing games, and making new friends. Dinner and t-shirt included. Ninja Night is one of our best events!…

WOD 12.2.24

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A. Skill Work Every 1:30 x 6 Rounds RX: 4-7 Bar Muscle-up Intermediate: 6-8 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups Foundations: 8-12 Ring Rows B. For Total Reps 4 Rounds 1:00 Any…

WOD 12.1.24

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For Time "Abbate" 1600M Run 21 Clean & Jerk 70/47 800M Run 21 Clean & Jerk 1600M Run – In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment,…

WOD 11.30.24

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A. For Load Part 1: EMOM x 5 Minutes 1 Muscle Snatch Part 2: E2MOM x 6 Minutes 1 Low Hang Snatch @ 70-75% Part 3: E2MOM x 6 Minutes 1 Snatch Pull + 1 Snatch @ 78-80% B. For Rounds and Reps 8 Minute AMRAP 20 Sit-up 20…

WOD 11.29.24

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Reminder - 9:00 & 10:00 AM Clsasses Only A.For Rounds and Reps 20 Minute AMRAP 400M Run 25 Sumo Deadlift High-pull 43/29 200M Single Arm Kettlebell Carry 2/1.5P B. For. Load Alternating EMOM x 10 Minutes Minute…

WOD 11.28.24

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Happy Thanksgiving! 8:00 & 9:00 AM Classes Only For Consistency E5MOM x 5 Rounds 10 Thruster 52/34 10 Toes-to-Bar 20 Calorie Any Machine 40 Double Under – Rest The Remainder Of Round – Score Is Slowest Round …

WOD 11.27.24

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A. For Load Part 1: E2MOM x 6 Minutes 1 3-Position Clean + Jerk @ 75% Immediately Into... Part 2: E2MOM x 6 Minutes 1 Hang Clean + 1 Clean + 1 Jerk Set 1-2: 80% Set 3: 85% Immediately Into... Part 3: E2MOM x 6 Minutes 1…

WOD 11.26.24

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A. Super Set Alternating EMOM x 10 Minutes Minute 1 | 3-5 Bar Muscle-up MInute 2 | 15 Hollow Rock B. For Time 1-2-3-4-5-6-7-8-9-10 Reps Of... KB Swings 2/1.5P Burpee Pull-up-to-Target 6"  

WOD 11.25.24

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A. For Load Bench Press 1-1-1-1-1-1-1 B. For Time 15 Ring Dip 1000M Row 15 Ring Dip 750M Row 15 Ring Dip 500M Row