WOD 3.31.18

Your CrossFit Marin workout of the day is:

A. Every minute for 10 minutes:

Strict Muscle Up

B. As many rounds as possible in 9 minutes:

20 Deadlft 52/35KG
15 Pull Up
10 Sumo Deadlift High Pull 52/35KG

WOD 3.29.18

Your CrossFit Marin workout of the day is:

A. Superset

Snatch Grip Deadlift
5-5-5-5-5

Strict Handstand Push Up
3-3-3-3-3

B. As many rounds as possible in 8 minutes:

10/7 Cal Row

10 Lateral Burpee Over Rower

WOD 3.28.18

Your CrossFit Marin workout of the day is:

A. Superset

Back Squat
5-5-5-5-5
Skill Work
Jump Rope

B. As many rounds as
possible in 12 minutes:

50FT Plank Slider
10 Left Arm Dumbell Overhead Lunge 50/35LB
10 Right Arm Dumbell Overhead Lunge 50/35LB

WOD 3.27.18

Your CrossFit Marin workout of the day is:

A. Superset

Bench Press
2-2-2-2-2
Hip Extension
10-10-10-10-10

B. As many rounds as possible in 10 minutes:

5 Strict Pull Up
5 Ring Dip
5 Hang Power Snatch 52/35KG

WOD 3.26.18

Your CrossFit Marin workout of the day is:

A. Work up to a heavy
Double Clean and Jerk

B. 4 rounds for time:

15 Box Jump 36/30”
400M Run

courtesy of crossfit.com

WOD 3.25.18

Your CrossFit Marin workout of the day is:

A. Superset

Front Squat
2-2-2-2-2

Handstand Hold

B. As many rounds as possible in 10 minutes:

30 Squat
20 Dumbbell Hang Clean 50/35LB
10 Handstand Push Up

KNO 4.14.18

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

Saturday, April 14, is Flower Power Night. Get ready to celebrate Spring!

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 tacos and veggies.

$45.00/participant if you sign up online in advance
$50.00/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). $45.00 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 $50.00, 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 ($45.00).
• 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!

SUNDAY OPEN GYM

Hey Cave Community!

Come practice your gymnastics skills every Sunday morning from 9:00 a.m. – 11:00 a.m.! If you’re dropping off your child, please check in with the coaching staff upon arrival.

The Cave Team

WOD 3.24.18

Your CrossFit Marin workout of the day is:

A. Deadlift
2-2-2-2-2

B. For time:

10 Deadlift 125/84KG
25 Pull Up
50 Lateral Bar Burpee
25 Pull Up
10 Deadlift

KNO 3.24.18

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

Saturday, March 24, is March Madness Night. Come wearing your favorite sport’s team attire!

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 chicken tenders and salad.

$45.00/participant if you sign up online in advance
$50.00/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). $45.00 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 $50.00, 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 ($45.00).
• 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!