WOD 10.6.24

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A. Super Set Clean Complex 1-1-1-1-1 [1 Clean Deadlift + 1 Clean Pull + 1 Power Clean] Core Complex 1-1-1-1-1 [:10s Single Arm Ring Plank Hold Right Arm + :10s Single Ring Arm Plank Hold Left Arm + :10s L-Sit Hold ] B.…

WOD 9.6.24

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A. For Load Deadlift 3-3-3-3-3-3 B. For Quality 15 Minute AMRAP 15 Dumbbell Row - Arm 1 50/35# 15 Dumbbell Row - Arm 2 50/35# 25' Handstand Walk  

KNO - Camp 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, September 14, 2024 Time? 4:30 p.m. - 9:00 p.m. Ages: 5-12 years old Dinner: Pinwheel…

WOD 9.5.24

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A. For Load EMOM x 9 Minutes 1 Push Press B. Hero Workout "Jack" 20 MInute AMRAP 10 Push Press 52/34kg 10 Kettlebell Swing 1.5/1P 10 Box Jump 24/20" In honor Army Staff Sgt. Jack M. Martin III, 26, of Bethany,…

WOD 9.4.24

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A. Super Set Front Squat 3-3-3-3-3 Skill Work Toes-to-Bar and Double Under Practice + Prep – Compare To January 28, 2024 B. For Max Reps 5 Rounds, 1 Minute On/1 Minute Off 3 Front Squat 70/52 6 Toes-to-Bar Max…

WOD 10.5.24

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A. For Load Strict Press 10-8-8-6-6 B. For Time 20 Dumbbell Strict Press 80 Air Squat 30 Dumbbell Push Press 60 Air Squat 40 Dumbbell Push Jerk 40 Air Squat Perform With 50/35# Dumbbell  

WOD 9.3.24

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A. For Time 10 Wall Walk 1000M/800M Row 10 Wall Walk – 11 Minute Time Cap B. For Load Alternating E2MOM x 8 Rounds Odd Rouds: 3 Weighted Pull-up Even Rounds: 3 Weighted Dip  

WOD 9.2.24

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Happy Labor Day! 9AM and 10AM Class Only Today. Hero Workout "Loredo" 6 Rounds 24 Air Squat 24 Push-up 24 Walking Lunge 400M Run In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd…

WOD 9.1.24

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A. For Time Accumulate 1:00 Freestanding Handstand Hold 100M Double Kettlebell Front Rack Carry 1.5/1P 50 Double Kettlebell Push Press 1..5/1P 100' Single Kettlebell Overhead Walking Lunge 1.5/1P Accumulate 1:00 Plank Hold –…

WOD 8.31.24

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Partner Workout "Laura" With A Partner, Complete As Many Rounds As Possible In 21 Minutes Of... 30 Row Calories 20 Burpee Over Rower 10 Power Cleans 70/47kg – Partners Divide Work As Desired