First Men's Gymnastics Meet Of The Season In The Books

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Our men's gymnastics team headed to Napa for their first invitational meet of the season the weekend of January 18th. The boys had a great first meet and are excited to keep working hard and improving through the season. Our two newest athletes…

WOD 1.16.2025

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A. For Load Deadlift 4-4-4-4-4+ B. For Max Reps 5 x 2:30 Rounds 500/400M row Max Rep Deadlift In Remaining TIme 84/56 – Rest 1:00 between rounds.  

WOD 1.15.2025

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A. For Round and Reps EMOM x 10 Rounds 3 Bar Muscle-up 10 Hand Release Push-up B. For Quality 3 Rounds :20 Ring Plank Hold, Right Arm :20 Ring Plank Hold, Left Arm :20 L-sit Hold 10 Strict Toes-to-Bar …

KNO - Dinosaur 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 25, 2025 Time? 4:30 p.m. - 9:00 p.m. Ages: 5-12 years old Activities: Games,…

WOD 1.14.2025

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A. For Load 5 Rounds 5 Bench Press 5 Weighted Dip B. For Rounds and Reps 8 Minute AMRAP 24 Kettlebell Swing 1.5/1P 6 Shuttle Run – 1 shuttle run is 25 ft out and 25 ft back  

WOD 1.13.2025

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A. For Load Clean and Jerk Wave 1: 3 @ 72% 2 @ 77% 1 @ 82% Wave 2: 3 @ 77% 2 @ 82% 1 @ 84% Wave 3: 2 @ 82% 1 @ 87% 1 @ 92% B. For Time 3 Rounds 30/24 Calorie Any Machine 15 Hang Power Clean 70/47 …

WOD 1.12.2025

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For Time 5 Rounds 400M Run 30 Lateral Kettlebell Jumpover 20 Double Kettlebell Walking Lunge 100M Double Kettlebell Farmer Carry – Perform With 1.5/1P Kettlebell  

WOD 1.11.2025

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A. For Time 90 Wall Ball 20/14#, 10/9' 15 Muscle-up 30 Clean and Jerk 61/43 B. For Quality 4 Rounds Handstand Walk, 25' 1:00 Flutter Kick – Rest 2:00 Between Rounds  

WOD 1.10.2025

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A. For Load EMOM x 8 Minutes 1 Snatch Pull 1 Power Snatch 1 Overhead Squat 1 Squat Snatch B. For Time 2 Rounds 10 Snatch 79/56 12 Bar Facing Burpee Straight Into.., 2 Rounds 10 Snatch 52/34 12 Bar Facing Burpee –…

WOD 1.9.2025

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A. For Load Deadlift 5-5-5-5-5+ B. For Time 100 Double Under 20 Toes-to-Bar 80 Double Under 20 Toes-to-Bar 60 Double Under 20 Toes-to-Bar 40 Double Under 20 Toes-to-Bar 20 Double Under 20 Toes-to-Bar …