WOD 6.9.2025

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Community Cup Workout 1 20:00 AMRAP 15 Box Jump Over 24/20" 10 Dumbbell Snatch 5 Handstand Push-up  

WOD 6.8.2025

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A. For Load EMOM x 10:00 Minutes 1 Clean Complex 1 Clean Complex = 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 75% – Build Weight In To, Or Perform All Sets @ 75% B. For Time 25 Wall Ball 20/14#, 10/9' 15…

WOD 6.7.2025

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For Time 2 Ring Muscle-up 100M Single Arm Dumbbell Carry 50/35# 200M Run 4 Ring Muscle-up 100M Single Arm Dumbbell Carry 200M Run 6 Ring Muscle-up 100M Single Arm Dumbbell Carry 200M Run 8 Ring Muscle-up 100M Single Arm Dumbbell…

WOD 6.6.2025

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A. For Time Buy In: 800M Run 5 Rounds 10 Double Dumbbell Power Clean 50/35# 30 Double Under Cash Out: 800M Run B. Gymnastics and Core Finisher 4 Rounds 25' Handstand Walk 1:00 Flutter Kick &nbs…

WOD 6.5.2025

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A. For Time 1 Minute Deadlift Hold, 102/70 5 Rope Climb 30 Box Jump Over 30/24" 5 Rope Climb 1 Minute Deadlift Hold B. For Load Front Squat 3-3-3-3-3+  

WOD 6.4.2025

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A. For Load and Technique 2-Position Pause Snatch Pull 2-2-2-2-2 Then... 2-Position Pause Snatch 3-3-3-3-3 B. For Time 4 Rounds 500/400M Row 10 Shoulder-to-Overhead 84/56  

KNO - Front Flip 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 14, 2025 Time? 4:30 p.m. - 9:00 p.m. Ages: 5-12 years old Activities: Games, gymnastics,…

Ninja Night - June 28, 2025

Please, click here to see our next Ninja Night on Saturday, June 28, 2025. Spend an evening at The Cave running obstacle courses, playing games, and making new friends. Dinner and t-shirt included. Ninja Night is one of our best events!…

WOD 6.3.2025

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A. For Load E2MOM x 10 Minutes 1 Power Clean 1 Front Rack Lunge, Right Leg 1 Front Rack Lunge, Left Leg B. For Rounds and Reps 10:00 AMRAP 10 Alternating Front Rack Lunge 61/43 10 Bar Facing Burpee 10 Chest-to-Bar…

WOD 6.2.2025

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A. For Time "Diane" 21-15-9 Reps Of... Deadlift 102/70 Handstand Push-up Compare To October 26, 2024 B. For Max Calories 4 Rounds 3:00 Max Calories Any Machine 1:00 Rest