WOD 11.6.2025

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A. For Rounds and Reps 20:00 AMRAP 500M Row 30 Ft. Single Arm Kettlebell Front Rack Walking Lunge - Arm 1, 1.5/1P 30 Ft. Single Arm Kettlebell Front Rack Walking Lunge - Arm 2, 1.5/1P 15 Ring Row – Feet positioned directly underneath…

WOD 11.5.2025

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A. For Time "Diane" 21-15-9 Reps Of... Deadlift 102/70 Handstand Push-up Compare To June 2, 2025 B. Gymnastics Skill Practice On A 15:00 Clock... Muscle-up Practice

WOD 11.04.2025

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A. For Load and Max Reps 1) Back Squat 5-5-5-5-5 2) 1:00 AMRAP Max Rep Back Squat – Use 80% of today’s heaviest set for 5 reps – Bar stays on the athlete’s back for the full minute. B. For Rounds and Reps 10:00…

WOD 11.03.2025

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A. For time 600M Run 100 Double Under 15 Strict Pull-up 400M Run 75 Double Under 12 Strict Pull-up 200M Run 50 Double Under 9 Strict Pull-up B. For Load Weighted Dip 3-3-3-3-3-3-3

WOD 11.02.2025

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A. For Load Every 1:30 x 4 Rounds 2 Snatch Balance Into... Every 1:30 x 3 Rounds 1 2-Position Snatch Into... Every 1:30 x 5 Rounds 1 Snatch Pull + 1 Snatch B. For Time 15 Ring Muscle-up 30 Hang Power Snatch…

WOD 11.01.2025

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A. For Max Reps On a 2:00 clock: 20 Alternating DB Hang Clean-to-Overheads 50/35# 5 Shuttle Runs Max Bar Muscle-up In Remaining Time 2:00 rest On a 2:00 clock: 16 Alternating DB Hang Clean-to-Overheads 50/35# 5 Shuttle…

WOD 10.31.2025

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A. For Max Reps Happy Halloween FitFam! "The Ghost" 6 Rounds, 1 Minute Per Station For Max Reps Of... Station 1: Row Calorie Station 2: Burpee Station 3: Double Under Station 4: Rest – Rotate Immediately To The Next…

WOD 10.30.2025

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  For Time 1200M Run 3:00 Rest 800M Run 2:00 Rest 400M Run 1:00 Rest 200M Run B. For Load Strict Press 2-2-2-2-2+

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

WOD 10.29.2025

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For Time 40 Box Jump Over 24/20" 40 Air Squat 40 Hand Release Push-up 30 Box Jump Over 24/20" 30 Air Squat 30 Ring Dip 20 Box Jump Over 24/20" 20 Air Squat 20 Handstand Push-up B. For Load 5 Rounds 100 Ft.…