KNO - Talent Night

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Kids' Night Out is coming up! And it is Talent Night 🥳 When? Saturday, October 14, 2023 Time? 4:30 p.m. - 9:00 p.m. Drop your child off at The Cave and enjoy some much-needed rest and relaxation or a night out on the town. We'll engage…

WOD 10.7.23

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"Frantasy Land" For time: 21-15-9 reps of: Thruster 43/30 Pull-up -- then -- 15-12-9 reps of: Thruster 52/36 Chest-to-bar Pull-up -- then -- 12-9-6 reps of: Thruster 61/43 Bar Muscle-up 25 Minute Time Cap …

WOD 10.6.23

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A. Super Set Deadlift 3-3-3 5 @ 70% 5 @ 80% 5 @ 90% Skill Work 3 Sets Of 3x Low Ring Muscle-up Transition B. For Time 27-21-15-9 Reps Of Calorie Row Hang Power Snatch 43/30 12 Minute Time Cap …

WOD 10.5.23

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A. 20 Minutes To Build To A... Heavy Clean Complex 1 Power Clean + 1 Squat Clean B. 12 Minute AMRAP 1 Rope Climb 3 Front Squats 3 Push Press 1 Rope Climb 4 Front Squats 4 Push Press 1 Rope Climb 5 Front Squats 5…

WOD 10.4.23

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A. Super Set Box Squat 5-5-5-5-5 Skill Work Muscle-Up Progressions: 5 Sets Of: 10s False Grip Hang 10s Bottom Of Ring Support 10s Top Of Ring Hold B. For Time 5 Rounds 15 Toes to Bar 10 Burpee Over Rower 20/15…

WOD 10.3.23

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A. Snatch Complex Every 1:15 x 8 Rounds Pause Snatch (below knee) Round 1-2: 65% Round 3-4: 70% Round 5-6: 75% Round 7-8: 80% B. 'Double Under Nancy' 50 Double Under 15 Overhead Squat 43/30 12 Minute Time Ca…

Another Victory for the Women's Gymnastics Team! Storybook Classic Petaluma Competition Results

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Hello Women's Team, This email has highlights from The Storybook Classic Invitational Meet that happened in Petaluma last weekend, 10/7-8. The Cave was adorable in their outfits for this competition! Pics to come soon and I so enjoyed…

Drop Off and Pick Up Locations

In an effort to keep traffic running as possible, we have created a map for Drop-off and Pick-up locations when you come to our facility. CORTE MADERA: All parkour will drop off and pick up at "A". Rec gymnastics will drop off and…

WOD 10.1.23

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A. For Load and Quality 4 Rounds 50M DB Single Arm Suitcase Carry, left arm 50M DB Single Arm Suitcase Carry, right arm 50M DB Single Arm Overhead Carry, left arm 50M DB Single Arm Overhead Carry, right arm B. As many rounds…

WOD 9.30.23

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Partner Workout In Teams Of 2: 100 Wall Ball 20/14, 10/9 80 Calorie Row 60 Dumbbell Snatch 50/35# 40 Sychronized Burpee 60 Dumbbell Snatch 50/35# 80 Calorie Row 100 Wall Ball 20/14, 10/9