WOD 8.10.24

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For Max Rounds  20 Minute AMRAP  50 Single Dumbbell Box Step-up 20' 50 Single Dumbbell Walking Lunge  100M Single Dumbbell Carry – Perform With 35/20# Dumbbell  – Carry The Dumbbell Any Style  

WOD 8.4.24

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A. Partner Workout For Time 20 Rounds 7 Push Press 52/34 100M Run 7 Burpee – One Partner Completes Full Round Before Switching  

WOD 8.3.24

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A. For Load E3MOM x 5 Rounds Deadlift 10-8-8-6-6 B. For Time 50 Power Clean 61/43 – At The Top Of Every Minute, Including Start Of The Workout, Perform 10 Box Jump 24/20" – 10:00 time cap.  

WOD 8.2.24

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A. For Quality 5 Rounds 1:00 Muscle-up 1:00 Rest B. For Load Back Squat 3-3-3-3-3-3-3  

WOD 8.1.24

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A. For Quality 3 Rounds 16 Double Dumbbell Overhead Walking Lunge 50/35# Rest 1:00-2:00 Between Sets B. For Time 500M Row 20 Handstsand Push-up 500M Row 35 Hand Release Push-up 500M Row 50 Push-up 500M Row …

Fall Schedule 2024

FALL IS JUST AROUND THE CORNER! Our schedule for the fall begins August 19th! If you were enrolled in our Summer Schedule (not including camps), you can register for Fall classes anytime. If you were not enrolled in our Summer Schedule,…

KNO - Pirate 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, August 10, 2024 Time? 4:30 p.m. - 9:00 p.m. Ages: 5-12 years old Dinner: Costco Pizza Arts…

WOD 7.31.24

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A. For Load Clean 5-5-4-4-4-4-3-3 B. For Time 3 Rounds 10 Hang Power Snatch 43/29 2 Rope Climb 200M Run  

WOD 7.30.24

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A. For Quality 3 Rounds 10 Dumbbell Windmill/arm 20 GHD Hip Extension :30 GHD Hip Extension Hold B. For Max Reps 4 Rounds 1:00 Plank Hold 1:00 Single DB Box Step-up 50/35#, 24/20" 1:00 Deadlift 102/70 – No rest…

WOD 7.29.24

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For Rounds and Reps 20 MInute AMRAP 15 Double Dumbbell Front Squat 50/35# 50 Double Under 12 Strict Pull-up 50' Handstand Walk – 5 ft of handstand walking = 1 rep.