WOD 11.21.17

Your CrossFit Marin workout of the day is:

A. Skill Work
Slack Line

B. 10 rounds for time:

4 Deadlift 125/84KG
8 Handstand Push Up
100M Run

Rest 1 minute between rounds.

WOD 11.20.17

Your CrossFit Marin workout of the day is:

A. Work up to a heavy single
Squat Snatch

B. For time:
30 Chest 2 Bar Pull Up
20 Overhead Squat 61/43KG
15 Chest 2 Bar Pull Up
10 Overhead Squat

WOD 11.19.17

Your CrossFit Marin workout of the day is:

A. Superset

Shoulder Press
3-3-3-3-3
GHD Sit Up
10-10-10-10-10

B. As many rounds as possible in 12 minutes:

6 Push Press 52/35KG
8 Deadlift 52/35KG
10 Box Jump 24/20”

WOD 11.18.17

Your CrossFit Marin workout of the day is:

A. Front Squat

B. 10 rounds for max reps:

With a 30 second clock:
1 Rope Climb
Max Rep Burpee

Rest 30 seconds between rounds.

WOD 11.17.17

Your CrossFit Marin workout of the day is:

A. Superset

Deadlift
3-3-3-3-3

B. “Secret Service Snatch Test”

As many reps as possible in 10 minutes:
Kettlebell Snatch 1.5/1P

WOD 11.16.17

Your CrossFit Marin workout of the day is:

A. Tabata

Back Squat 43/30KG
L-Sit
Ring Row
Handstand Hold
Row for Cal

Rest 1 minute between movements.

courtesy of crossfit.com.

WOD 11.15.17

Your CrossFit Marin workout of the day is:

A. Superset

Bench Press
2-2-2-2-2

Skill Work
Jump Rope

B. For time:
150 Double Under
20 Power Clean 84/61KG
25 Burpee

2017 Holidays

Please note that The Cave will be closed for both Thanksgiving and Christmas on the following dates:

Thanksgiving: November 23 – 24
Christmas: December 24 – January 1

All regular Gymnastics, Parkour, and CrossFit classes are cancelled during this time. If you have any questions regarding these holiday closures, please contact the office at staff@inthecave.com!

WOD 11.14.17

Your CrossFit Marin workout of the day is:

A. Work up to a heavy single
Turkish Get Up, each arm

B. As many rounds in 20 minutes:

200M Shuttle Run
15 Pull Up
10 Turkish Get Up 50/35LB

KNO 11.25.17

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

Saturday, November 25th, Friendsgiving 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 turkey, mash potatoes, 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!