WOD 6.30.18

Your CrossFit Marin workout of the day is:

A. 5 rounds for max load of
the following complex:

5 Power Clean
5 Front Squat
5 Push Jerk

Rest as needed between rounds.

B. For time:

50 Box Jump 24/20″
50 Deadlift 61/43KG
50 Lateral Burpee Over Barbell

Independence Day Closure

Your CrossFit Marin workout of the day is:

Hello Cave members,

The Cave will be closed on Wednesday, July 4th in observance of Independence Day. All classes are cancelled for the day.

WOD 6.29.18

Your CrossFit Marin workout of the day is:

A. 6 rounds each for time:

Every 90 seconds:

10-20-30M Shuttle Run”

B. 4 rounds for time:

21 Wall Ball
18 Pull Up
15 Kettlebell Swing 1.5/1P
12 Handstand Push Up

WOD 6.28.18

Your CrossFit Marin workout of the day is:

A. Hang Power Snatch
5-5-5-5-5″

B. 4 rounds for time:

10 Turkish Get Up, Alt. Arms 50/35LB
30 Sec Ring Support

WOD 6.27.18

Your CrossFit Marin workout of the day is:

A. Superset

Front Squat
1-1-1-1-1

Dumbell Bench Press
5-5-5-5-5″

B. As many rounds as possible in 14 minutes:

7 Toes to Bar
7 Burpee
100M Run

WOD 6.26.18

Your CrossFit Marin workout of the day is:

A. Superset

Push Jerk
5-5-5-5-5

Skill Work
Jump Rope”

B. 5 rounds for time:

50 Double Under
10 Hang Power Clean 61/43KG

WOD 6.25.18

Your CrossFit Marin workout of the day is:

A. Superset

Back Squat
2-2-2-2-2

Strict Chin Up
2-2-2-2-2″
“B. 7 rounds for max reps:

With a 2 minute clock:

20 Calorie Row
Max Rep Abmat Sit Up

There is no rest between rounds.

KNO 7.14.18

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

Saturday, July 14, is Circus 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 chicken patties, fries 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 6.24.18

Your CrossFit Marin workout of the day is:

A. Superset

Bench Press
3-3-3-3-3

Hip Extension
10-10-10-10-10″

B. 3 rounds for max reps:

With a 3 minute clock:

100FT Walking Lunge
200M Run
Max Rep Burpee Pull Up

Rest 3 minutes between rounds.

WOD 6.23.18

Your CrossFit Marin workout of the day is:

A. Work up to a heavy
Snatch”

B. For time:

100 Hang Power Snatch 35/25KG

100M Run every break in set.