WOD 9.10.24

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A. Skill Work Rope Climb Option 1: 1-3 Reps Rope Climb Every 1:30 For 8 Rounds Option 2: Rope Climb Practice B. For Max Reps 5 Rounds :45 Max Calorie Any Machine :15 Transition :30 Max Rep Toes-to-Bar – Rest…

WOD 9.9.24

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A. For Load On A 15:00 Minute Clock Minute 1: Cardio Of Choice Minute 2: 6 Single Arm Kettlebell Swing - R, L Minute 3: Ring Dip Practice Minute 4: "Barbell Complex" Minute 5: Rest And Add Weight To Barbell "Barbell Complex" 1…

WOD 9.8.24

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A. For Quality On A 17:00 Minute Clock... Part 1: 0:00 - 7:00 3 Rounds 20 Alternating Shoulder Tap – Increase Difficulty Across Each Set Part 2: 7:00 - 12:00 EMOM x 5 Minutes :20 Handstand Hold Practice :40s Rest Part…

WOD 9.7.24

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A, For Load E2MOM x 10 Minutes Clean Complex 1-1-1-1-1 Clean Complex = 1 Clean Pull 1 Hang Power Clean 1 Hang Squat Clean B. For Max Reps On A 15 Minute Clock: 50 Bar Facing Burpee 50 Wall Ball 20/14#, 10/9' 800M…

WOD 9.6.24

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A. For Load Deadlift 3-3-3-3-3-3 B. For Quality 15 Minute AMRAP 15 Dumbbell Row - Arm 1 50/35# 15 Dumbbell Row - Arm 2 50/35# 25' Handstand Walk  

KNO - Camp 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, September 14, 2024 Time? 4:30 p.m. - 9:00 p.m. Ages: 5-12 years old Dinner: Pinwheel…

WOD 9.5.24

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A. For Load EMOM x 9 Minutes 1 Push Press B. Hero Workout "Jack" 20 MInute AMRAP 10 Push Press 52/34kg 10 Kettlebell Swing 1.5/1P 10 Box Jump 24/20" In honor Army Staff Sgt. Jack M. Martin III, 26, of Bethany,…

WOD 9.4.24

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A. Super Set Front Squat 3-3-3-3-3 Skill Work Toes-to-Bar and Double Under Practice + Prep – Compare To January 28, 2024 B. For Max Reps 5 Rounds, 1 Minute On/1 Minute Off 3 Front Squat 70/52 6 Toes-to-Bar Max…

WOD 9.3.24

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A. For Time 10 Wall Walk 1000M/800M Row 10 Wall Walk – 11 Minute Time Cap B. For Load Alternating E2MOM x 8 Rounds Odd Rouds: 3 Weighted Pull-up Even Rounds: 3 Weighted Dip  

WOD 9.2.24

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Happy Labor Day! 9AM and 10AM Class Only Today. Hero Workout "Loredo" 6 Rounds 24 Air Squat 24 Push-up 24 Walking Lunge 400M Run In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd…