WOD 9.30.18

Your CrossFit Marin workout of the day is:

A. Every minute for 8 minutes:

5 Hang Power Clean @ 70%

B. 4 rounds for max reps:

From 0:00 – 1:00
Run 100M
Max Rep Box Jump 24/20″

From 1:00 – 2:00
Run 100M
Max Rep Burpee

From 2:00 – 4:00
Rest

WOD 9.29.18

Your CrossFit Marin workout of the day is:

A. Superset

Weighted Lunge
10-10-10-10

Straight Body Lift
5-5-5-5

B. 5 rounds for time:

10 Pull Up
15 Push Up
50M Goblet Carry 1.5/1P

For the Goblet Carry, perform 2 Goblet Squats every 5 meters.

WOD 9.28.18

Your CrossFit Marin workout of the day is:

A. Perform for max reps:

From 0:00-10:00
– Run 1 Mile, then max Clean and Jerk 61/43KG

From 10:00-13:00
– Rest

From 13:00-20:00
– Run 800M, then max Snatch 52/35KG

From 20:00-23:00
– Rest

From 23:00-27:00
– Run 400M, then max Thruster 43/30KG

courtesy of Comptrain

WOD 9.27.18

Your CrossFit Marin workout of the day is:

A. As many reps as possible in 5 minutes:

Bar Muscle Up

B. 5 rounds for time:

15/10 Calorie Row
12 Sumo Deadlift High Pull 43/30KG
9 Bar Facing Burpee

KNO 10.13.18

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

Saturday, October 13, is Orange Smash 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 mac n cheese, carrots and oranges, along with orange sorbet or orange creamsicles 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 9.26.18

Your CrossFit Marin workout of the day is:

A. Superset

Front Squat
3-3-3-3-3

Skill Work
Jump Rope

B. For time:

100 Wall Ball 25/20LB, 10/9′

At the top of each minute, including the first, perform 6 Toes to Bar.

WOD 9.25.18

Your CrossFit Marin workout of the day is:

A. Work up to a heavy
20M Prowler Push

B. 12 rounds for time:

4 Strict Pull Up
3 Strict Handstand Push Up
2 Strict Ring Dip

15 min time cap.

WOD 9.24.18

Your CrossFit Marin workout of the day is:

A. Superset

Deadlift
2-2-2-2-2

Skill Work
Handstand Walk

B. For time:

21-15-9 reps of:

Power Clean 43/30KG
Push Jerk 43/30KG

WOD 9.23.18

Your CrossFit Marin workout of the day is:

A. Superset

Overhead Squat
2-2-2-2-2

Dumbbell Bent Row
8-8-8-8-8

B. For time:

40 Dumbbell Snatch 50/35LB
10 Burpee Box Jump Over 24/20″”
30 Dumbbell Snatch
10 Burpee Box Jump Over
20 Dumbbell Snatch
10 Burpee Box Jump Over
10 Dumbell Snatch
10 Burpee Box Jump Over

12 minute time cap.

WOD 9.22.18

Your CrossFit Marin workout of the day is:

A. Partner Workout

800M Med Ball Run
50 Alternating Box Jump 30/24″
60 Med Ball Thruster Toss
70 Med Ball Sit Up
60 Med Ball Thruster Toss
50 Alternating Box Jump
800M Med Ball Run

Perform with a 20/14LB Med Ball