WOD 9.29.17

Your CrossFit Marin workout of the day is:

Pause Front Squat
3-3-3-3-3
(3 second hold at bottom)

As many rounds as possible in 12 minutes:
8 Overhead Lunge 43/30KG
8 Chest 2 Bar Pull Up
8 Overhead Lunge
8 Toes 2 Bar

WOD 9.30.17

Your CrossFit Marin workout of the day is:

Work up to a heavy double
Hang Power Clean

2 rounds for time:
800M Run
50 Hollow Rock
50 Arch Rock

WOD 9.28.17

Your CrossFit Marin workout of the day is:

Work up to a heavy
100FT Farmer’s Carry

For time:

100 Box Jump 24/20
At the top of the first minute perform 1 Burpee, at the top of the second minute perform 2 Burpees, continue adding 1 Burpee each minute until you finish or cannot perform the Burpees within the minute.

Wear a 20LB weight vest.

WOD 9.27.17

Your CrossFit Marin workout of the day is:

Overhead Squat
2-2-2-2-2

3 rounds for time:
7 Cluster 61/43
7 Bar Muscle Up

WOD 9.26.17

Your CrossFit Marin workout of the day is:

A. Strict Pull Up
1-1-1-1-1

Strict Dip
1-1-1-1-1

B. 4 rounds for time:
400M Run
30 Second Ring Support

WOD 9.25.17

Your CrossFit Marin workout of the day is:

Deadlift
2-2-2-2-2

7 rounds for max reps:
With a 2 minute clock perform:
25/17 Cal Row
Max Rep Jerk 93/65KG

courtesy of crossfit.com

KNO 10.14.17

Want a date night?
Drop your child off with us at The Cave for dinner, recreational gym play, movies, and more!

Saturday, October 14, is Paint Night.

If you (or a friend) haven’t already done so, fill out our new member registration form online, and then register for the event!

Dinner is pasta and veggies.

$40.00/participant if you sign up online in advance
$45.00/participant at the door (pending availability)

KNO POLICIES AND INFORMATION:
• You must sign up for Kids’ Night Out no later than 24 hours prior to the scheduled Kids’ Night Out (i.e. 5:30p.m. Friday). $40.00 pre-registration can be done in person, on our website (www.inthecave/events.com), or by calling our office (415-927-1630).
• Only 8 “same day” spaces will be available on a first come, first served basis (please understand this is for staffing purposes and for your child’s safety); “same day” spaces are billed at $45.00, no exceptions.
• If fewer than 5 children are signed up for Kids’ Night Out 24 hours prior (i.e. 5:30 p.m. Friday), Kids’ Night Out will be canceled, and parents of all registrants will be notified. Please let us know if you registered your child for Kids’ Night Out and he or she is no longer able to attend. If your child is registered and does not attend, you will still be responsible for the cost of the event ($40.00).
• If you have not registered online in advance, the Kids’ Night Out fee must be paid in full when you drop your child off at The Cave.
• Kids’ Night Out is for children ages 5 – 14 years old. Children of any other age must be approved by our Events staff prior to the night of the event.
• Dinner is served between 6:30 p.m. – 7:00 p.m. If your child does not like or is allergic to the meal being provided, please pack a pre-made dinner for him or her. If your child arrives after 7:00 p.m., be aware that dinner will already have been served.
• Attire for this event is gym appropriate clothing. A leotard, t-shirt, or tank top and shorts, sweatpants, or leggings are appropriate. Please no dresses, skirts, jeans, belts, or buttons on clothing.
• Misbehaving children will receive three warnings during the event; upon the third warning, a parent will be called and asked to come and collect the child.
• Kids’ Night Out is scheduled from 5:30 p.m. to 10:00 p.m.—no earlier than 5:30 p.m. and no later than 10:00 p.m. For every 15 minutes parents are late for pick-up, a $10 fee will be added to the account to cover staff costs.

See you there!

WOD 9.24.17

Superset:

Shoulder Press
3-3-3-3-3

5 rounds for time:

8 Turkish Get Up 50/35LB
9 Burpee
100M Run

WOD 9.22.17

Suitcase Carry
5 x 100FT

5 rounds for time:

5 Dumbbell Snatch Right Arm
10M Waiter Walk Right Arm
5 Dumbbell Snatch Left Arm
10M Waiter Walk Left Arm

Use an 80/55LB Dumbbell.

WOD 9.23.17

Front Squat
5-5-5-5-5

As many rounds as possible in 10 minutes:

15 Squat
10 Sit Up
5 Deadlift 100/70KG