WOD 8.27.2026

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A. Each Round For Time Every 5:00 x 5 Rounds 9 Handstand Push-up 15/12 Calorie Any Machine 21 Kettlebell Swings 1.5/1P - Score is slowest round - Share the work any way, one athlete works at a time. Choose bench…

WOD 8.26.2026

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A. For Time 3 Rounds 20 Toes-to-Bar 10 Squat Clean 84/61 B. Get Powerful EMOM x 12 Rounds 1 Clean & Jerk - Share the work any way, one athlete works at a time. Choose bench weights each athlete can handle

WOD 8.25.2026

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A. For Rounds and Reps AMRAP 15 10 Single Dumbbell Box Step Over, 50/35#, 24/20" 200M Run - Continue To Add +5 Reps To Step Over Each Round Until Time Expires B. Get Strong Every 2:30 x 4 Rounds 10 Front Rack Reverse…

WOD 8.24.2026

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A. For Time CrossFit Games Open Workout 15.5 27-21-15-9 Reps Of... Calorie Row Thruster 43/29 14:00 Time Cap B. Get Strong Every 2:00 x 6 Rounds Push Press 5-5-5-3-3-3   - Share the work any way,…

WOD 8.23.2026

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A. Partner Workout For Time w/Partner 10 Rounds 30 Kettlebell Swing 1.5/1P 30M Bottoms Up Kettlebell Carry 1.5/1P – Partners alternate rounds. – Nonworking partner accumulates time in an L-sit hold. Part B: For Max…

WOD 8.22.2026

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A. Skill Prep Deficit Handstand Push-up Prep On A 15:00 Clock, Perform The Following Progressions... 2 x 5 Box Pike Handstand Push-up 2 x 5 Deficit Box Pike Handstand Push-up 5 Negative Handstand Push-up 5 Deficit Negative…

WOD 8.21.2026

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A. Get Powerful Every 2:00 x 5 Rounds 1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch B. Community Cup Workout 3 AMRAP 4: 10 Shuttle Run 21 Toes-to-Bar Max Power Snatch 61/43 2:00 rest AMRAP 4: 10 Shuttle Run 21…

KNO - Pirate Night

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Pirate Night! Drop your child off with us at The Cave for dinner, recreational gym play, obstacle courses, movies, and more! When? Saturday, August 29, 2026 Time? 4:30 p.m. - 9:00 p.m. Where? Corte Madera location! Ages: 5-12 years…

WOD 8.19.2026

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A. For Time 1 Mile Run 15 Wall Walk 400M Run 10 Wall Walk 20:00 Time Cap B. For Max Reps Every 2:00 x 4 Rounds 1 Max Rep Set of Strict Handstand Push Ups or 1 Max Rep Set Seated Dumbbell Strict Press -…

WOD 8.18.2026

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A. For Rounds and Reps AMRAP 12 2-4-6-8-10..etc Bar Muscle-up Front Squats 79/56 - Continue To Add +2 Reps To BMU and FS Each Round Until Time Expires B. Get Strong Every 1:30 x 4 Rounds 3 Front Squats w/ :02 Pause Then... EMOM…