WOD 2.19.2025

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A. Super Set Bench Press 3-3-3-3-3 Skill Work Handstand Walk Practice and Progression B. For Time 400M Run 30 Box Jump Over 24/20" 400M Run 30 Toes-to-Bar 400M Run 30 Double Dumbbell Thruster 50/35# …

WOD 2.18.2025

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A. For Load Snatch Wave 1: 3 @ 70% 2 @ 75% 1 @ 80% Wave 2: 3 @ 75% 2 @ 80% 1 @ 85% Wave 3: 3 @ 85% 2 @ 88% 1 @ 90% B. For Time 5 Rounds 20 Sit-up 10 Overhead Squat 70/47  

KNO - Magic 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, February 22, 2025 Time? 4:30 p.m. - 9:00 p.m. Ages: 5-12 years old Activities: Games,…

2025 Mas Watanabe Invite Results

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The weekend of February 7-9 our men's team headed to Elk Grove for the Mas Watanabe Invitational. This was a great meet featuring many of the top gyms in Northern California. It gave our team a good sense of the competition they will be facing…

WOD 2.17.2025

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A. For Time - Benchmark Day 2000M Row B. For Load and Max Reps Every 1:30 x 5 Rounds 5 Handstand Push-up Negatives 5/5 Single Arm Dumbbell Strict Press Max Rep Handstand Push-up In Remaining Time – Rest 2:00 between…

WOD 2.16.2025

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A. For Load E2MOM x 5 Rounds 3 Sumo Deadlift B. For Time 3 Rounds 400M Run 21 Sumo Deadlift High Pull 43/29  

WOD 2.15.2025

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For Rounds and Reps 10 Minute AMRAP 3-6-9-12..Add +3 Reps Each Round, Each Movement Of... Pull-up Bar-facing Burpee Push Jerk 52/38 5 Minute Rest, Then... On A 10:00 Clock, Establish A... 1RM Clean and Jerk &…

WOD 2.14.2025

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A. Superset Overhead Squat 3-3-3-3-3 Skill Work Jump Rope - Triple Under and/or Single Under Crossover B. For Rounds and Reps 10 Minute AMRAP 10 Alternating Dumbbell Snatch 10 Single Arm Overhead Walking Lunge –…

WOD 2.13.2025

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A. For Load E3MOM x 5 Rounds 10 Bench Press :45s Low Plank Hold B. For Time 7-6-5-4-3-2-1 Reps For Time Of... Bar Muscle-up – Row 150M After Each Round, Including Last Round  

WOD 2.12.2025

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A. For Load On A 20:00 Clock, Establish A 1RM Deadlift B. For Load Every 2:00 For 5 Rounds For Load Of.. 10 Box Jump 24/20" 3 Hang Squat Clean