WOD 8.17.2026

,
A. For Time 3 Rounds 30/24 Calorie Row 30 Alternating Dumbbell Snatch 50/35# 15 Lateral Burpee-over-Dumbbell 16:00 Time Cap B. Skill Finisher EMOM 8 2 Single Arm Overhead Squat/arm Rest 1:00 EMOM 8 1 Turkish…

Labor Day Combo Camp | September 7

Labor Day Combo Camp Combo (Gymnastics/Parkour) Camps provide an environment of work and direct payoff. Regardless of whether your child wants to pursue a competitive path or not, participating in gymnastics and parkour will yield lifelong…

WOD 8.16.2026

,
A. For Time Partner Workout, In Teams Of 2-4 "LGOP" (Little Groups of Paratroopers) 1,940M Run (together) 250 Air Squat (split reps) 48 Burpee (split reps) 509M Run With Plate 20/15 (together, share the plate) 101 Push Press…

WOD 8.15.2026

,
A. For Quality and Skill Alternating EMOM x 12 Minutes Minute 1: 10-20 GHD Sit-up Minute 2: 10 Dumbbell Bench Press Minute 3: Muscle-up Skill Work B. For Total Reps & Time 2:00 Max Burpee Box Jump Over 24/20" 2:00…

WOD 8.14.2026

,
A. Community Cup Event 2 The CrossFit Total For Max Load: 1RM Back Squat 1RM Strict Press 1RM Deadlift - Share the work any way, one athlete works at a time. Choose bench weights each athlete can handle

KNO - Balloon Night

,
Fort Night! Drop your child off with us at The Cave for dinner, recreational gym play, obstacle courses, movies, and more! When? Saturday, August 15, 2026 Time? 4:30 p.m. - 9:00 p.m. Where? Corte Madera location! Ages: 5-12 years…

WOD 8.12.2026

,
A. For Time 21-15-9 Thrusters 43/29 Chest-to-Bar Pull-up 7-5-3 Deficit HSPU 3/2" 12:00 Time Cap B. Get Powerful Every 1:30 x 7 Rounds 1 Squat Clean + 1 Hang Squat Clean - Share the work any way, one athlete…

WOD 8.11.2026

,
A. Each Round For Time Every 3:00 x 10 Rounds 9/6 Any Machine 6 Toes-to-Bar 3 Snatch 75/52 - Share the work any way, one athlete works at a time. Choose bench weights each athlete can handle

WOD 8.10.2026

,
A. For Time 2 Rounds 10 Shoulder-to-Overhead 61/43 200M Run Straight Into... 2 Rounds 10 Shoulder-to-Overhead 70/47 200M Run Straight Into... 2 Rounds 10 Shoulder-to-Overhead 84/56 200M Run 15:00 Time Cap B.…

WOD 8.9.2026

,
A. Get Powerful Every 2:00 x 5 Rounds 1 Power Snatch + 1 Hang Power Snatch B. For Rounds and Reps AMRAP 16 2 Legless Rope Climb 4 Power Snatch 70/47 – Add +1 Power Snatch Until Time Expires - Share the work…