WOD 12.7.2025

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A. For Load & Skill Every 1:30 x 5 Rounds 3 Power Snatch – Each rep must be touch-and-go B. Partner Workout 15:00 AMRAP w/Partner 10 Shuttle Run 3 Power Snatch 61/43 – Partner A does 5 shuttle runs, and then…

WOD 12.6.2025

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A. For Load E2MOM x 5 Rounds 5 Thruster A. For Time Thrusters 34/25 30-20-10 Wall walks 9-6-3

WOD 12.5.2025

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  A. For Time 80/65 Calorie Row 70 Sit-up 60 Kettlebell Swing 1.5/1P 50 Kettlebell Goblet Hold Lunge 1.5/1P 40 Burpee 30/20 Calorie Row  

WOD 12.4.2025

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A. For Rounds and Reps 15:00 AMRAP 200M Run 3 Rope Climb 40 Double Under B. Accessory Finisher On A 10:00 Clock, Accumulate... 30-50 Strict Handstand Push-up

KNO - Winter Wonderland

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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, November 8, 2025 Time? 4:30 p.m. - 9:00 p.m. Where? Corte Madera location! Ages: 5-12…

WOD 12.3.2025

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A. For Load Overhead Squat 3-3-3 Front Squat 3-3-3 Back Squat 3-3-3 B. Core Finisher 3 Rounds :10 Ring Plank Hold, Right Arm :10 Ring Plank Hold, Left Arm :10 L-sit Hold 5 Strict Toes-to-Bar

WOD 12.2.2025

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A. For Load and Skill 5 Rounds For Load 20M Sled Push 20M Sled Pull Skill Work Jump Rope Pratice B. For Time 5 Rounds 9/7 Calorie Any Machine 12 Chest-to-Bar Pull-up 15 Push-up  

WOD 12.1.2025

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A. For Rounds and Reps 7:00 AMRAP 3 Deadlift 143/102 10 Box Jump 30/24" B. Acessory Finisher 3 Rounds 20 Double Dumbbell Overhead Walking Lunge - Rest 3:00 Between Rounds

WOD 11.30.2025

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A. For Time 75 Double Under 80/65 Calorie Any Machine 75 Double Under 60 Sit-up 75 Double Under 40 Back Squat 61/43 B. Accessory Finisher 4 Rounds 5 Weighted Strict Chin-up 10 Barbell Bent Row 15 Dumbbell Floor …

Women's Team Compulsory State Championships 2025

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State Championships Recap – Santa Rosa This weekend, the State Championships were hosted by Redwood Empire Gymnastics in Santa Rosa. It was a long Saturday for our team, but the girls showed incredible resilience, focus, and positivity.…