WOD 11.30.17

Your CrossFit Marin workout of the day is:

A. Back Squat
2-2-2-2-2

B. 3 rounds for max reps:

With a 3 minute clock:

Row 20/14 Cal
15 Box Jump 36/30”
Max Rep Pistols alternating
Rest 3 minutes between rounds.

WOD 11.29.17

Your CrossFit Marin workout of the day is:

A. Work up to a heavy
10M Tire Sled Pull

B. For time:
10 Pull Over
Then,
10 rounds:
15FT Plank Walk on Sliders forward
15FT Plank Walk on Sliders backward
Then:
10 Pull Over
12 minute time cap.

WOD 11.28.17

Your CrossFit Marin workout of the day is:

A. Work up to a heavy double
Clean and Jerk

B. For time:

100M Overhead Lunge 20/15KG Plate

If the weight is brought down from overhead, the athlete must restart from the last 5 meter increment they crossed.

WOD 11.27.17

Your CrossFit Marin workout of the day is:

A. Superset
False Grip Pull Up
5-5-5-5-5
Ring Dip
5-5-5-5-5

B. As many rounds as possible in 15 minutes:
Row 250M
10 Push Press 70/47KG
15 Toes 2 Bar

WOD 11.26.17

Your CrossFit Marin workout of the day is:

A. Overhead Squat
5-5-5-5-5

B. As many rounds as possible in 8 minutes:
15 Wall Ball
30 Double Under

KNO 12.16.17

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

Saturday, December 16, Winter Wonderland 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 11.25.17

Your CrossFit Marin workout of the day is:

A. Bent Row
5-5-5-5-5

B. 3 rounds for time:
10 Deadlift 100/70KG
15 Pull Up
20 Sec L-Sit

WOD 11.24.17

Your CrossFit Marin workout of the day is:

A1. “Repentence”
3 rounds for time:
400M Run
10 Squat Clean 35/25KG
10 Ring Dip

A2. “Atonement”
3 rounds of time:
600M Run
20 Squat Clean 40/27KG
20 Ring Dip

A3. “Redemption”
3 rounds for time:
800M Run
30 Squat Clean 45/30KG
30 Ring Dip

WOD 11.23.17

Your CrossFit Marin workout of the day is:

A. For time:
Run 800M
Then, 4 rounds:
10 Dumbbell Complex, alternate arms
15 Toes 2 Bar
20 Box Jump 24/20”
Then,
Run 800M

For dumbell complex, with a 50/35LB Dumbbell perform:
1 Dumbbell Snatch
2 Single Arm Push Press
2 Single Arm Overhead Lunge

WOD 11.22.17

Your CrossFit Marin workout of the day is:

A. Work up to a heavy
20M Prowler Push

B. For time:
25-20-15 reps of:
Power Clean 61/43KG
Burpee