KNO 11.11.17

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

Saturday, November 11th, is Fairy Tale 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 Spaghetti and Salad!

$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 10.31.17

Your CrossFit Marin workout of the day is:

A. Establish 1RM
Back Squat

B. 4 rounds for time:
400M Run
50 Air Squat

WOD 10.30.17

Your CrossFit Marin workout of the day is:

A. Every minute for 10 minutes:
1 Clean Pull @ 110% 1RM Clean

B. As many rounds as possible in 12 minutes:
5 Clean 100/70KG
7 Muscle Up
12 Handstand Push Up

WOD 10.29.17

Your CrossFit Marin workout of the day is:

A. Superset

Snatch Grip Deadlift
5-5-5-5-5
Ring Support
4 x 30 Sec

B. For time:
800M Run
1000M Row
800M Run

WOD 10.28.17

Your CrossFit Marin workout of the day is:

A. “Sage at 20”

As many rounds as possible in 20 minutes:

20 Thruster 61/43KG
20 Pull Up
20 Burpee

WOD 10.27.17

Your CrossFit Marin workout of the day is:

A. Superset
Bench Press
2-2-2-2-2
Skill Work
Balance Board

B. For time:
10-20-30-40-50 reps of:
Double Under
Singe Arm Russian Kettlebell Swing 1/.75P

WOD 10.26.17

Your CrossFit Marin workout of the day is:

A. Superset

Pause Back Squat
5-5-5-5-5

Skill Work
Handstand Walk

B. For max reps:

Tabata Shuttle Run 15FT
Rest 1 minute
Tabata Sit Up
Rest 1 minute
Tabata Deadlift 30/20KG
Rest 1 minute
Tabata Mountain Climber

WOD 10.25.17

Your CrossFit Marin workout of the day is:

A. Work up to a heavy complex of

1 Clean
1 Push Jerk
1 Split Jerk

B. For time:

5-4-3-2-1 reps of:
Rope Climb
Clean and Jerk 93/65KG

WOD 10.24.17

Your CrossFit Marin workout of the day is:

A. Skill Work

Pull Up to Front Lever

B. 2 rounds for time:

30 Wall Ball
25 Toes to Bar
20 Pistol
15 Burpee

WOD 10.23.17

Your CrossFit Marin workout of the day is:

A. Establish 1 RM Snatch

B. “SQT”

3 rounds for time:
10 Ground to Overhead 43/30KG
200M Shuttle Run