WOD 1.4.24

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A. For Load Back Squat 10-10-7-7-4-4-1-1 B. For Time 5 Rounds 6 Front Squat 84/57 8 Chest-to-Bar Pull-up 10 Burpee Box Jump Over 24/20"  

WOD 1.3.24

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A. Accessory Work 4 Rounds 5 Box Jump 10 Dumbbell Lunge 15 Weighted GHD Hip Extension Increase Box Jump Height and Load Each Round B. For time 21-18-15-12-9-6-3 Reps Of: Calorie Row Complete 2 KB Turkish get-ups/arm…

KNO - New Year! New Flip! 2024!

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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, January 13, 2024 Time? 4:30 p.m. - 9:00 p.m. Ages: 5-12 years old Dinner:Chicken noodle…

WOD 1.2.24

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A. Super Set Clean 5-5-5-5-4-4-4 Skill Work Double Under Prep and Progression B. For Time 400M Run Buy In 5 Rounds 10 Alternating Single Arm DB Hang Squat Clean 50/35# 30 Double Unders 400M Run Cash Out …

Epic Bridge Run XV - 2024 In The Books

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We had a great start of the new year at the Golden Gate Bridge again. This year we were joined by some friends from CrossFit Novato. It is always great to get outside and do a workout with a bit longer time domain than we are used to working…

Parents' Boot Camp

Are you ready to kick-off the New Year with fitness as a top priority? Join us for our new Bootcamp Classes in 2024. We'll teach you form, technique, and safety in a group training environment. This class is for everyone regardless of…

WOD 12.31.23

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Partner Workout 20 Minute AMRAP 23 Box Jump Over 24/20" 23 Power Snatch 43/29KG 23 Overhead Squat 43/29 23 Knees-to-Elbow 23 Calorie Row  

WOD 12.30.23

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A. Super Set Bottom-to-Top Front Squat 3-3-3-3-3-3 Skill Work Pull-up Prep and Progression B. Four 4 Minute AMRAP 4 Minute AMRAP Of: 3 Hang Power Clean 61/43KG 6 Shoulder-to-Overhead 61/43KG 9 Lateral Burpee Over…

WOD 12.29.23

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A. Super Set E2MOM x 7 Rounds Front Rack Lunge 6-6-6-6-6-6-6 (alternating, 3 / leg) Skill Work Double Under Prep and Progression B. For Time 5 Rounds 75 Double Under 20 Hand Release Push-up &nb…

WOD 12.28.23

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A. Skill Work E2MOM x 5 Rounds 1-5 Rep Ring or Bar Muscle-up On last round, if you have RMU or BMU, do as many reps as possible B. For Max Calories EMOM 5: :35 max-calorie row EMOM 5: :40 max-calorie row EMOM…