WOD 5.23.2025

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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

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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

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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

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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

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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

SUMMER 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

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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, May 24, 2025 Time? 4:30 p.m. - 9:00 p.m. Ages: 5-12 years old Activities: Games, gymnastics,…

WOD 5.18.2025

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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

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For Time 3 Rounds 800M Run 20 Pull-up 60 Air Squat  

WOD 5.16.2025

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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 …