WOD 1.31.19

A. Work up to a heavy
Double Hang Squat Clean to Thruster

B. For time:

800M Run
15 Clean & Jerk 84/61KG
800M Run

WOD 1.30.19

A. Work up to a heavy
20M Prowler Push

B. For time:

50 Box Jump Over 24/20″
50 Pull Up
50 Sumo Deadlift High Pull 2/1.5P
50 Kettlebell Swing 2/1.5P

KNO 2.9.19

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

Saturday, February 9th, is Fairytale 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!

Quesadillas + 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 1.29.19

A. Snatch Balance
1-1-1-1-1-1-1

B. 6 rounds for time:

12 Lateral Bar Burpee
6 Front Squat @ 60% 1RM
2 Rope Climb

WOD 1.28.19

A. Superset

Push Press
3-3-3-3-3

GHD Sit Up
10-10-10-10-10
B. For time:

150 Double Under
75 Dumbbell Snatch, alternating 50/35LB
150 Double Under

WOD 1.27.19

A. Stop At Bottom Front Squat
5-5-5-5-5

B. As many rounds as possible in 12 minutes:

800M Run

Then, AMRAP:

15 Wall Ball 20/14LB
10 Ring Push Up

WOD 1.26.19

A. Deadlift
2-2-2-2-2

A. “Death By”

Pull Up
Hang Power Clean 43/30KG

On the first minute perform 1 Pull Up and 1 Hang Power Clean. On the second minute perform 2 Pull Ups and 2 hang Power Cleans. Continue adding 1 rep to each movement every minute until you can no longer perform the work.

WOD 1.25.19

A. Establish 1RM
Snatch

B. For time:

30/21 Calorie Row
21 Power Snatch 43/30KG

Rest 3 minutes.

30/21 Calorie Row
15 Power Snatch 52/35KG

Rest 3 minutes:

30/21 Calorie Row
9 Power Snatch 61/43KG

WOD 1.24.19

A. Superset

Back Squat
3-3-3-3-3

Skill Work
Handstand

B. 3 rounds for time:

400M Run
30 Box Jump 24/20″
15 Toes to Bar

WOD 1.23.19

A. Every minute for 8 minutes:

Muscle Up

Choose a number of reps or modification that would be difficult to complete.

B. 3 rounds for time:

10 Chest to Bar Pull Up
10 Deadlift 102/70KG
10 Bar Facing Burpee