KNO 3.9.19

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

Saturday, March 9th, is March Madness 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!

Hot dogs, chips, 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 2.28.19

A. Superset

Bench Press
5-5-5-5-5

GHD Sit Up
10-10-10-10-10

B. 8 rounds for time:

10 Dumbbell Snatch 50/35LB
8 Pull Up
6 Burpee

Rest 30 seconds between rounds.

Compare to March 11, 2018.

WOD 2.27.19

A. Superset

Deadlift
5-5-5-5-5

Skill Work
Handstand on Parallettes
B. 4 rounds for time:

18 Hang Power Clean
15 Front Squat
12 Push Jerk

Rest 2 minutes between rounds.

Men use a 52KG barbell.
Women use a 35KG barbell.

The Ninja Night training

Hi Cave Clients,

Want to become a better Ninja? Love Ninja Warrior?  Want to put your skills to the test?

 

Join us on Saturday, March 23rd, for our first Cave Ninja Night!

 

  • Multiple obstacle courses utilizing both parkour and gymnastics facility.
  • Courses will vary in size and difficulty. There will be an obstacle course suitable for participants 5 – 14 years old.
  • They will receive coaching from our very own resident Ninja Warrior JB Douglas!
  • The night will be for practicing Ninja warrior skills. It is not set up as a competition, but there will be opportunities to race and be timed through the courses.
  • -First 30 sign ups will receive a Cave Ninja Night shirt.

 

If you have any questions, please feel free to e-mail the Parkour Director, JB Douglas, at jb@inthecave.com.

 

$70.00/participant if you sign up online in advance.

$75.00/participant at the door (pending availability)

 

POLICIES AND INFORMATION:

  • You must sign up no later than 24 hours prior to the scheduled Ninja Night (i.e. 5:30 p.m. Friday). $70.00 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 $75.00, no exceptions.
  • If your child is registered and does not attend, you will still be responsible for the cost of the event.
  • If you have not registered online in advance, Ninja Night fee must be paid in full when you drop your child off at The Cave.
  • Ninja Night is for children ages 5 – 14 years old. Children of any other age must be approved by our Events Manager 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.
  • Ninja Night 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 2.26.19

A. Every minute for 10 minutes:

1 Snatch

Start at 80% 1RM and build each round.

B. 3 rounds for time:

30 Box Jump 24/20″
21 Toes to Bar
30/21 Calorie Row

WOD 2.25.19

A. Superset

Front Rack Lunge
6-6-6-6-6

Dumbbell Bench Press
6-6-6-6-6

B. 2 rounds for time:

50 Thruster 20/15KG
25 Pull Up
15 Handstand Push Up

WOD 2.24.19

A. Work up to a heavy
100FT Farmers Carry

B. For time:

40-30-20-10 Reps of:

Kettlebell Swing 1.5/1P
Box Jump 24/20″

WOD 2.23.19

A. CrossFit Games Open 19.1

WOD 2.22.19

A. As many rounds as possible in 20 minutes:

5 Burpee
1 Rope Climb
30 Double Under

WOD 2.21.19

A. Every minute for 8 minutes:

1 Clean
2 Split Jerk

B. 4 rounds for time:

50M Dumbbell Farmers Carry 50/35LB
20M Dumbbell Front Rack Lunge 50/35LB
10 Dumbbell Push Press 50/35LB