WOD 2.11.2026

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A. For Time 2 Rounds 500M/400M Row 80' Handstand Walk 500M/400M Row 8 Wall Walks 14:00 Time Cap B. For Load Every 1:30 for 12:00 3 Push Press  

WOD 2.10.2026

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A. For Rounds and Reps 15:00 AMRAP 2 Rope Climb 10/8 Any Machine 15 Wall Ball 20/14#, 10/9' B. For Load Every 2:00 for 10:00 3 Overhead Squat w/:03 Pause At Bottom

WOD 2.9.2026

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A. Each Round For Time Every 3:00 for 10 Rounds 16 Dumbbell Snatch 50/35# 15 V-Up 14 Single Dumbbell Box Step Over 50/35#, 24/20"

WOD 2.8.2026

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A. For Time 15-12-9-6-3 Reps Of... Strict Handstand Push Up Calorie Any Machine Deadlift 125/84 15:00 Time Cap B. For Load Every 1:30 For 12:00, Establish A... Heavy 1-Rep Deadlift

WOD 2.7.2026

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A. For Max Reps Every 3:00 for 12:00 200M Run 8 Hang Squat Clean 61/43 Max Rep Bar Facing Burpee-over-Barbell In Remaining Time B. For Load On A 14:00 Clock, Complete Heavy Sets Of... Front Squat 10-8-6-4-2 …

WOD 2.6.2026

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A. For Time 3 Rounds 6 Ring Muscle Up 12 Box Jump Over 30/24" 18 Thrusters 43/29 15:00 Time Cap B. For Load On A 12:00 Clock, Establish A... 3RM Push Jerk  

WOD 2.5.2026

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A. Partner Workout For Time 30:00 AMRAP Partner Workout 100 Calorie Bike 200 Walking Lunges 100 Toes to Bar 1500M Row 150 Dumbbell Bench/Floor Press 50/35# - Split Reps Any Way  

KNO - Animal Night

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Valentine’s Date Night? We’ve got the kids covered. 💕 Drop your child off with us at The Cave for dinner, recreational gym play, obstacle courses, movies, and more! When? Saturday, February 14, 2026 Time? 4:30 p.m. - 9:00 p.m. Where?…

WOD 2.4.2026

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A. For Rounds and Reps 10:00 AMRAP 2 Power Snatch 52/34 2 Deficit Handstand Push Up 3/2" 4 Power Snatch 4 Deficit Handstand Push Up 6 Power Snatch 6 Deficit Handstand Push Up - Continue to add +2 reps each movement until…

WOD 2.3.2026

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A. For Time 3 Rounds 20 Deadlift 102/70 80 Double Under 8 Wall Walk 1:00 Rest 16:00 Time Cap B. For Load Every 3:00 for 12:00 5 Tempo Deadlift 30X1