WOD 9.21.18

Your CrossFit Marin workout of the day is:

A. Superset

Push Press
5-5-5-5-5
* 20 second overhead hold on last rep

Single Leg Romanian Deadlift
8-8-8-8-8, each leg

B. For time:

5 Rope Climb
50 Kettlebell Swing 2/1.5P
5 Rope Climb

At the top of every minute, including the start, perform 10 Arch Rock.

WOD 9.20.18

Your CrossFit Marin workout of the day is:

A. Superset

Back Squat. One and One Quarter
2-2-2-2-2

Ring Support
5 x 30 Sec

B. 2 rounds for time:

30 Back Squat 61/43KG
30 Bar Facing Burpee

WOD 9.19.18

Your CrossFit Marin workout of the day is:

A. Superset:

Snatch Balance
3-3-3-3-3

Strict Pull Up
2-2-2-2-2″

B. As many rounds as possible in 10 minutes:

30 Double Under
10 Dumbbell Hang Clean 50/35LB

WOD 9.18.18

Your CrossFit Marin workout of the day is:

A. Every minute for 10 minutes:

5 Deadlift @ 70% 1RM

B. As many rounds as possible in 12 minutes:

3 Wall Walk Up
12 Weighted Candlestick Rock 20/14LB Med Ball
15 Sec L-Sit

WOD 9.17.18

Your CrossFit Marin workout of the day is:

A. Work up to a heavy
Single Squat Clean Thruster”

B. For time:

400M Run
Fran 35/25KG
400M Run
Fran 35/25KG
400M Run

courtesy of CrossFit Linchpin

WOD 9.16.18

Your CrossFit Marin workout of the day is:

A. Work up to a heavy
50FT Overhead Carry

B. For time:

30 V-Up
50 Arch Rock
20 Turkish Get Up 50/35LB
50 Arch Rock
30 V-Up

WOD 9.15.18

Your CrossFit Marin workout of the day is:

A. Superset:

Back Squat
5-5-5-5-5

L-Sit
5 x 20 Sec

B. For time:

30 Toes to Bar
30 Hang Squat Snatch 43/30KG
30 Pull Up

WOD 9.14.18

Your CrossFit Marin workout of the day is:

A. “Saved by the Barbell”

3 rounds for max reps:

1 minute on each station:

Burpee
Wall Ball 20/14LB, 10/9FT
Deadlift 52/35KG
Med Ball Sit Up 20/14LB
Hang Power Clean 52/35KG
Rest

KNO 9.22.18

,

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

Saturday, September, is Falling Into Autumn 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 nuggets, fruit salad, and veggie 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 9.13.18

Your CrossFit Marin workout of the day is:

A. Superset

Bench Press
5-5-5-5-5

Hip Extension
5 x 15-25

B. 4 rounds for time:

400M Run
5 Muscle Up