WOD 8.31.18

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. Tabata

Row for Calorie
Double Under
Abmat Sit Up

WOD 8.30.18

Your CrossFit Marin workout of the day is:

A. For time:

400M Back Rack Carry @ bodyweight

B. 5 rounds for time:

12 Burpee Box Jump Over24/20″
9 Chest to Bar Pull Up
6 Power Snatch 61/43KG

WOD 8.29.18

Your CrossFit Marin workout of the day is:

A. Split Jerk
2-2-2-2-2

B. 3 rounds for time:

400M Run
25 Wall Ball 20/14LB, 10/9FT
15 Dumbbell Push Press 50/35LB

courtesy of CrossFit Linchpin

KNO 9.8.18

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

Saturday, September, is Back To School 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 Cheese Pizza + Salad dinner.

$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 8.28.18

Your CrossFit Marin workout of the day is:

A. Every minute for 10 minutes:

1 Clean Pull @ 110% 1RM

B. As many rounds as possible in 10 minutes:

5 Power Clean 93/61KG
10 Toes to Bar

courtesy of crossfit.com

WOD 8.27.18

Your CrossFit Marin workout of the day is:

A. Superset

Back Squat
2-2-2-2-2

B. For time:

9-8-7-6-5-4-3-2-1 reps of:

Overhead Squat 61/43KG
Ring Dip

WOD 8.26.18

Your CrossFit Marin workout of the day is:

A. Push Jerk
5-5-5-5-5

B. 3 rounds for max reps:

1 minute each station:

Russian Kettlebell Swing 2/1.5P
Kettlebell Deadlift 2/1.5P
Dumbbell Box Step Over 35/25LB, 24/20″
Dumbbell Burpee 35/25LB
Rest

WOD 8.25.18

Your CrossFit Marin workout of the day is:

A. Plank Contest

Max Effort Plank Hold

Perform 1 Sit Up for every 3 seconds that your time is below the longest time of the class.

B. 10 rounds for time:

3 Power Snatch 61/43
1 Round of “Cindy”

Cindy:
5 Pull Up
10 Push Up
15 Air Squat

WOD 8.24.18

Your CrossFit Marin workout of the day is:

A. Superset

Deadlift
3-3-3-3-3

Strict Pull Up
3-3-3-3-3″

B. 5 rounds, each for time:

Shuttle Run 10-20-30-40-50M

Start each round on the 4:00 minute mark.

WOD 8.23.18

Your CrossFit Marin workout of the day is:

A. Every 2 minutes for 12 minutes:

3 Hang Power Clean
3 Front Squat
3 Push Jerk

B. For time:

50M Lunge
50 Push Up
50 Med Ball Clean 20/14LB
50 Push Up
50M Lunge