WOD 2.3.2025

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A. For Load Deadlift 10-8-8-6-6 B. For Time 15-12-9-6-3 Reps Of Deadlifts 102/70 5-4-3-2-1 Reps Of Rope Climb  

WOD 2.2.2025

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A. For Time 60 Wall Ball 20/14#, 10/9' 50 Toes-to-Bar 40 Push-up B. For Load E2MOM x 6 Rounds 2 Push Press + 3 Push Jerk  

WOD 2.1.2025

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For Time For time: 400M Run 18 Muscle-up 400M Run 15 Muscle-up 400M Run 12 Muscle-up – Run 200 meters every time you break a set of muscle-ups.  

WOD 1.31.2025

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A. For Load Clean and Jerk Wave 1: 3 @ 75% 2 @ 80% 1 @ 85% Wave 2: 2 @ 80% 2 @ 85% 1 @ 90% Wave 3: 1 @ 85% 1 @ 90% 1 @ 95% B. For Time 5 Rounds 20/16 Calorie Row 15 Front Rack Lunges 34/25 …

WOD 1.30.2025

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A. For Load Back Squat 10 @ 60% 8 @ 65% 6 @ 70% 6 @ 75% 6 @ 80% B. For Consistency 4 x 5:00 Rounds 25 Box Jumps 24/20" 5 Wall Walks 10 Strict Ring Dip 10 Alternating DB Snatch 50/35# – Score Is Slowest Ro…

WOD 1.29.2025

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A. Super Set Deadlift 2-2-2-2-2+ Skill Work Rope Climb B. For Time 5-10-15-20-25 Reps Of.. Chest-to-Bar Pull-up Single Arm Dumbbell Push Press 50/35# – Complete 30 Double Under After Each Round, Including Last…

WOD 1.28.2025

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A. For Rounds and Reps 9 Minute AMRAP 9 Burpee-to-Target, 12" 10 Alternating Pistol B. For Completion 4 Rounds 1:00 Double Kettlebell Front Rack Hold 15 Sumo Stance Good Morning  

WOD 1.27.2025

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A. For Load 1. Snatch Accessory Work Every 2:00 x 5 Rounds 3 Snatch Deadlift + 1 Snatch High Pull 3-5 Minute Rest 2. Snatch Complex Every 2:00 x 5 Rounds 1 Power Snatch + 1 Low Hang Power Snatch + 1 Hang Power Snatch B.…

KNO - Superhero 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 8, 2025 Time? 4:30 p.m. - 9:00 p.m. Ages: 5-12 years old Activities: Games,…

WOD 1.26.2025

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For Time 2000M Row – Every 2:00 including 0:00, perform a :20 support hold on the rings.