WOD 11.19.24

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A. For Load Part 1: E2MOM x 6 Minutes 1 3-Position Clean + Jerk @ 70% Immediately Into... Part 2: E2MOM x 6 Minutes 1 Hang Clean + 1 Clean + 1 Jerk Set 1-2: 75% Set 3: 80% Immediately Into... Part 3: E2MOM x 6 Minutes 1…

WOD 11.18.24

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For Time "Nate" 20 Minute AMRAP 2 Muscle-up 4 Handstand Push-up 8 Kettlebell Swing 2P/1.5P Compare To August 7, 2024  

WOD 11.17.24

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A. For Load and Quality Alternating EMOM x 12 Minutes Minute 1 | 8 Half Kneeling Single Arm Kettlebell Bottoms Up Press - Arm 1 Minute 2 | 8 Half Kneeling Single Arm Kettlebell Bottoms Up Press - Arm 2 Minute 3 | :30s L-sit B.…

WOD 11.16.24

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For Load Clean Complex Part 1: EMOM x 3 Minutes 3 High Hang Clean + 1 Jerk @ 65% Part 2: EMOM x 3 Minutes 1 High Hang Clean + 1 Hang Clean + 1 Jerk @ 70% Part 3: EMOM x 3 Minutes 1 Hang Clean + 1 Clean + 1 Jerk @ 75% Part…

WOD 11.15.24

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A. For Time 5 Rounds 15 Chest-to-Bar Pull-up 25' Handstand Walk B. For Load Bench Press 5-5-5-5-5+ – Max Reps On Last Set  

WOD 11.14.24

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A. For Load Snatch Complex Part 1: EMOM x 5 Minutes 3 High Hang Muscle Snatch Part 2: E2MOM x 6 Minutes 2 High Hang Snatch @ 65% Part 3: E2MOM x 6 Minutes 1 Hang Snatch @ 70% B. For Max Reps 12 Minute AMRAP Snatch…

Thanksgiving Combo Camp

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We're offering a three-day Thanksgiving Break Combo Camp (Gymnastics/Parkour) on November 25-27! Monday - Wednesday, 10:00 a.m. - 2:00 p.m. Ages 3.5-12 All skill levels Morning Care (9:00 a.m. - 10:00 a.m.) is available …

WOD 11.13.24

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A. For Quality Alternating EMOM x 10 Minutes Minute 1: | 3 Muscle-up Minute 2: | :45s Jump Rope Practice B. For Time 3 Rounds 30 Wall Ball 20/14#, 10/9' 90 Double Under  

KNO - Turkey Night

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--CANCELLED-- Want a date night? Drop your child off with us at The Cave for dinner, recreational gym play, obstacle courses, movies, and more! This is our special Turkey Night KIDS’ NIGHT OUT this Saturday, November 23!  When?…

WOD 11.12.24

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A. For Load and Quality 4 Rounds 6/Leg Alternating Elevated Knee-over-Toe Split Squat 21X0 6 Nordic Hamstring Curl 20X0 Skill Work Handstand Push-up Prep and Progressions Between Rounds B. For Rounds and Reps 10 Minute…