KNO - Pajama 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, January 24, 2026 Time? 4:30 p.m. - 9:00 p.m. Where? Corte Madera location! Ages: 5-12…

WOD 1.16.2026

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A. For Time 3 Rounds 400 Run 30 Medball Box Step Ups 20/14#, 24/20" 20 Hang Power Cleans 52/38 18:00 Time Cap B. For Max Reps E2MOM x 10 Minute Max Rep Strict Pull-up* *If you have 7-10+ Strict Pull Ups on a…

Golden State Classic Meet

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Golden State Classic Meet Recap 🏅 Our women’s team wrapped up their second meet of the season this past weekend at the Golden State Classic, hosted by Technique Gymnastics—and it was a great one! The girls showed strong improvements…

WOD 1.15.2026

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A. For Rounds and Reps Minute 0:00-15:00 Row For Calories At the 3:00, 6:00, 9:00, 12:00 Mark, Complete: 5 Plate Turkish Sit Ups 20/10 10 Plate Jumps 15 Deficit Reverse Lunges (standing on plate) Minute 15:00-17:00 (2:00 Rest) Minute…

WOD 1.14.2026

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A. For Time 400M Run 40 Wall Balls 20/14# 30 Pull Ups 20 Thrusters 43/29 100 Ft. Handstand Walk 12:00 Time Cap B. For Time On A 16:00 Clock, Establish A... Heavy Single Back Squat  

WOD 1.13.2026

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A. For Rounds and Reps 4 x 2:00 AMRAP / 2:00 Rest 14 Lateral Burpee-over-Rower Max Calorie Row In Remaining Time B. Accessory Finisher 2:00 Max Rope Climbs 2:00 Max KB Sumo Deadlift High Pull 2/1.5P

WOD 1.12.2026

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A. For Time 3 Rounds 10 Deadlift 84/61 8 Bar Muscle Ups 3:00 Rest 3 Rounds 8 Front Squats 84/61 10 Strict HSPU 15:00 Time Cap B. For Load EMOM x 10:00 Minutes 1 Clean & Jerk  

WOD 1.11.2026

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A. For Max Reps 3 rounds: On A 1:30 Clock: 50 Ft. Handstand Walk Max Rep Knee-to-Elbow In Remaining Time 1:30 Rest On A 1:30 Clock: 50 Ft. Handstand Walk Max Rep Walking Lunge 1:30 rest B. Superset Bench Press 3-3-3-3-3 GHD…

WOD 1.10.2026

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A. For Rounds and Reps 5 x 3:00 AMRAP / 1:00 Rest Between Rounds 2 50 Ft. Shuttle Run 2 Lateral Burpee-over-Barbell 2 Hang Squat Snatch 52/34 - Shuttle run is 25 ft out and back - Continue adding +2 reps each round to each…

WOD 1.9.2026

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A. For Rounds and Reps CF Games Open 13.4 AMRAP 7:00 3 Clean & Jerks 61/43 3 Toes-to-bars 6 Clean & Jerks 6 Toes-to-bars 9 Clean & Jerks 9 Toes-to-bars Continue adding +3 reps each round to each movement…