WOD 4.20.24

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CF Open Quarterfinals 24.3 For Time 3 Rounds 10 Handstand Push-up 20 Toes-to-Bar 2 Rounds 10 Strict Handstand Push-up 5 Rope Climb, 15' 1 Round 10 Chest-to-Wall Push-up 20 Muscle-up 15 Minute Time Cap  

WOD 4.19.24

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CF Open Quarterfinals 24.2 3 Rounds For Time 50 Wall Ball 20/14#, 10/9' 50 Lateral Burpee Box Jump Over 24/20" 20 Minute Time Cap  

WOD 4.18.24

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CF Open Quarterfinals 24.1 4 Rounds For Max Reps 1 Minute Max Rep Snatch 61/38 1 Minute Max Calorie Row 1 Minute Max DB Box Step-up 50/35#, 24/20" 1 Minute Rest  

WOD 4.17.24

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A. Partner Workout 20 Minute AMRAP 400M Run 50 Kettlebell Swing 1.5/1P 400M Single Arm Kettlebell Farmer Carry 1.5/1P Partners run together and break up the other two movements as needed. B.. For Load Front Squat 1-1-1-1-1-1-1 Final…

WOD 4.16.24

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A. Partner Workout For Time 3 Rounds 40 Toes-to-Bar 12 Wall Walk One athlete works at a time. Athletes may alternate as they see fit A. For Load Snatch 3-3-2-2-2-1-1-1-1  

KNO - Outer Space 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, April 27, 2024 Time? 4:30 p.m. - 9:00 p.m. Ages: 5-12 years old Arts and Crafts will…

WOD 4.15.24

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A. For Max Reps 4 Minute AMRAP x 3 Sets 400M Run 10 Alternating Pistol Max Rep Single Under Crossover In Remaining Time 1:00 Rest Between AMRAP B. For Load E2MOM x 5 Rounds 5 Bench Press 10 Strict Pull-up …

WOD 4.14.24

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A. For Time 5-10-15-20-25 Reps Of Calorie Row Dumbbell Snatch, Right Arm, 50/35# Dumbbell Snatch, Left Arm, 50/35# B. For Load and Quality Alternating EMOM x 10 Rounds Odd Rounds: Right Arm Even Rounds: Left 1 Turkish…

WOD 4.13.24

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Partner Workout 25 Minute AMRAP 20 Wall Ball 20/14#, 10/9' 10 Bar Muscle-up 5 Wall Walk + Burpee – Partners split work as needed.  

WOD 4.12.24

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A. For Time 3 Rounds 21 Power Clean 70/47 400M Run Plank Hold For Time Equal To Run Time – Plank hold should be unbroken. B. For Load Front Squat 3-3-3-3-3+ Max Rep On Last Set