
KNO - Superhero Night
Events, KNOWant a date night? Drop your child off with us at The Cave for dinner, recreational gym play, obstacle courses, movies, and more!
When? Saturday, February 8, 2025
Time? 4:30 p.m. - 9:00 p.m.
Ages: 5-12 years old
Activities: Games,…

WOD 1.26.2025
CrossFit, WODFor Time
2000M Row
– Every 2:00 including 0:00, perform a :20 support hold on the rings.

WOD 1.24.2025
CrossFit, WOD
A. For Load
Clean and Jerk
Wave 1:
3 @ 72%
2 @ 77%
1 @ 82%
Wave 2:
3 @ 77%
2 @ 82%
1 @ 84%
Wave 3:
2 @ 82%
1 @ 87%
1 @ 92%
B. For Max Rounds and Reps
10 Minute AMRAP
10 Sumo Deadlift High-pull 34/25
10…

WOD 1.25.2025
CrossFit, WODFor Time
10 Rounds
2 Wall Walk
25' Single-arm DB Overhead Walking Lunge 50/35#
5 Burpee Pull-up-to-Target, 6"
25' Single-arm DB Overhead Walking Lunge 50/35#

WOD 1.23.2025
CrossFit, WOD
A. For Time
15 Box Jump 30'
400M Run
20 Box Jump 24'
400M Run
25 Box Jump 20'
400M Run
– Compare to June 19, 2024
B. For Completion
E2MOM x 5 Rounds
30 Double Under
1-5 Strict Muscle-up
 …

Summer Camp 2025!
NewsSUMMER CAMPS start Monday, June 16th, 2025!
Register HERE.
Early-bird discounts available: 20% off if you register one month before camp begins. 10% off if you register two weeks before camp begins.
CAMP DISCIPLINES:
Pre Rec Gymnastics,…

WOD 1.22.2025
CrossFit, WOD
A. For Load
On A 20:00 Clock, Establish A Heavy...
1-Rep Snatch
B. For Completion
5 Rounds
:40s Strict Handstand Push-up
Rest :20
:40s Alternating Dumbbell Renegade Row
Rest :20

WOD 1.21.2025
CrossFit, WOD
A. For Time
2:00 Plank Hold
500/400M Row
30 V-up
30 Pull-up
30 Knee-to-Elbow
500/400M Row
2:00 Plank Hold
B. For Completion
5 Rounds
Sandbag Carry, 100'
10 Russian Kettlebell Swing
– Rest 1:00 Between Rounds…

WOD 1.20.2025
CrossFit, WOD
A. Super Set
Deadlift
3-3-3-3-3+
Skill Work
Handstand Walk Practice
B. For Time
Handstand Walk 150'
40 Shoulder Press 34/25
800M Run
– Complete handstand walks in 5-25 ft. segments

WOD 1.19.2025
CrossFit, WOD
A. For Load
4 Rounds
20M Sled Drag
20M Sled Push
B. For Time
100 Air Squat
25 Toes-to-Bar
50 Dumbbell Box Step-up 50/35#, 20'
25 Toes-to-Bar
100 Air Squat
– Use two dumbbells; carry any way.
&nbs…