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…

KNO - Natural Disaster 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, June 22, 2024 Time? 4:30 p.m. - 9:00 p.m. Ages: 5-12 years old Dinner:…

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  

WOD 4.11.24

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A. On A 10 Minute Clock, Buitl To A Heavy... 1-rep Weighted Pull-up or Your First Strict Pull-up B. 10 Minute AMRAP 30 Walking Lunge 6 Strict Pull-up 5 Strict Kettlebell Press 35/26#  

WOD 4.10.24

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A. For Max Calories Every 2:30 x 5 Rounds 10 Overhead Squat 43/29 30 Lateral Hop Over Barbell Max Rep Row Calories In Remaining Time B. For Load Snatch 3-3-3-2-2-2-1-1-1  

WOD 4.9.24

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A. Skill and Accessory Practice 4 Rounds 10 Alternating Strict Single-leg Toes-to-Bar 20 Alternating Pistol 2:00 Jump Rope Practice B. For Time 3 Rounds 50 Sit-up 30 Deadlift 61/43 10 Minute Time Cap …