
WOD 5.23.2025
CrossFit, WOD
A. For Load
E2MOM x 10 Minutes
1 Clean Complex
Clean Complex =
1 Clean Pull
1 Hang Power Clean
1 Push Jerk
B. For Time
15-12-9-6-3 Reps For Time Of...
Power Clean 52/34
Push Jerk 52/34
Box Jump Over 24/20"
…

WOD 5.22.2025
CrossFit, WOD
A. For Load
Front Squat
5-5-5-5-5+
B. For Time
3 Rounds
21/16 Calorie Row
75 Double Under
Immediately Into...
3 Rounds
20 Russian Kettlebell Swing 2/1.5P
12 Lateral Burpee Over Rower

WOD 5.21.2025
CrossFit, WOD
A. For Max Reps
5 x 2:00 Rounds
6 Shuttle Run
Max Bar Muscle-up In Remaining Time
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back.
B. For Load and Quality
4 Rounds
1:00 Double Kettlebell Front…

WOD 5.20.2025
CrossFit, WOD
A. For Time
10-9-8-7-6-5-4-3-2-1 Reps For Time Of...
Deadlift 102/70
Handstand Push-up
B. For Load
5 Rounds
1/1 Sandbag Clean
100 Ft. Sandbag Carry

WOD 5.19.2025
CrossFit, WOD
A. For Load and Technique
3-Position Pause Snatch Pull
2-2-2-2-2
Then...
High Hang Snatch
3-3-3-3-3
B. For Rounds and Reps
15:00 AMRAP
100M Single Arm Dumbbell Suitcase Carry 50/35#
20 Calorie Any Machine
30 Alternating…

Summer Schedule 2025
NewsSUMMER IS HERE!
Our schedule for the summer is June 16th-August 17th! This is for Gymnastics, Pre-Rec Gymnastics and Parkour departments. You’ll get more time in the gym—something your kids will love.
Find out "How it Works" on our Summer…

KNO - Circus Night
Events, KNOWant a date night? Drop your child off with us at The Cave for dinner, recreational gym play, obstacle courses, movies, and more!
When? Saturday, May 24, 2025
Time? 4:30 p.m. - 9:00 p.m.
Ages: 5-12 years old
Activities: Games, gymnastics,…

WOD 5.18.2025
CrossFit, WOD
A. For Load
On A 20:00 Clock, Establish A...
1RM Strict Press
B. For Rounds and Reps
12:00 AMRAP
5 Burpee-to-Target, 6"
10 Wall Ball 20/14#, 10/9'
15 Russian Kettlebell Swing 2/1.5P

WOD 5.17.2025
CrossFit, WODFor Time
3 Rounds
800M Run
20 Pull-up
60 Air Squat

WOD 5.16.2025
CrossFit, WOD
A. For Load
Snatch Complex
1-1-1-1-1
Snatch Complex =
1 Snatch Deadlift To Mid-thigh
2 Hang Snatch Pull
3 Hang Power Snatch
B. For TIme
10 Rounds
3 Hang Power Snatch 61/43
30 Running Single Under
…