KNO 6.9.18

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

Saturday, June 9, is Friendship 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.

$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 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 5.31.18

Your CrossFit Marin workout of the day is:

A. Superset

Front Squat
2-2-2-2-2

Strict Pull Up
3-3-3-3-3

B. 3 rounds for time:

400M Run
21 Wall Ball
12 Pull Up

WOD 5.30.18

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. “CrossFit Games Regionals 18.4”

For time:

2 rounds:
10 Snatch 75/57KG
12 Bar Facing Burpee
2 rounds:
10 Snatch 52/35KG
12 Bar Facing Burpee

WOD 5.29.18

Your CrossFit Marin workout of the day is:

A. Every minute for 8 minutes:

2 Clean Pull

B. As many rounds as possible in 12 minutes:

3 Power Clean 70/47KG
9 Box Jump 24/20″
12 Sit Up

WOD 5.28.18

Your CrossFit Marin workout of the day is:

A. “Murph”

For time:

1 Mile Run
100 Pull Up
200 Push Up
300 Squat
1 Mile Run

Wear a 20LB weight vest.

Partition the pull ups, push ups, and squats any way you want.

WOD 5.27.18

Your CrossFit Marin workout of the day is:

A. Work up to a heavy
20M Prowler Push

B. Tabata

Hollow Rock
Arch Rock
Russian Kettlebell Swing 2/1.5P
Burpee

WOD 5.26.18

Your CrossFit Marin workout of the day is:

A. Every minute for 6 minutes:

3 Hang Clean and Jerk

B. As many rounds as possible in 10 minutes:

1 Rope Climb
10 Right Arm DB Snatch 50/35LB
10 Right Arm DB Push Press 50/35LB
1 Rope Climb
10 Left Arm DB Snatch 50/35LB
10 Left Arm DB Push Press 50/35LB

WOD 5.25.18

Your CrossFit Marin workout of the day is:

A. For time:

200/150 Calorie Row
100 Wall Ball
50 Power Snatch 35/25KG
25 Burpee Box Jump Over 30/24″”

courtesy of CrossFit Linchpin

WOD 5.24.18

Your CrossFit Marin workout of the day is:

A. Superset

Deadlift
5-5-5-5-5

Skill Work
Handstand Hold

B. 4 rounds for time:

400M Run
15 Toes to Bar

WOD 5.23.18

Your CrossFit Marin workout of the day is:

A. Superset

Bench Press
2-2-2-2-2

Max Height Box Jump

B. As many rounds as possible in 12 minutes:

9 Box Jump 24/20″
6 Push Press 52/35KG
3 Overhead Squat 52/35KG