WOD 3.31.19

A. Work up to a heavy Double:

Snatch

B. As many rounds as possible in 12 minutes:

100M Run
8 Single Arm Dumbbell Thruster 50/35LB
8 Dumbbell Snatch 50/35LB

WOD 3.30.19

A. Clean Deadlift
1-1-1-1-1-1-1
B. As many rounds as possible in 16 minutes:

8 Pull Up
10 Push Up
12 Abmat Sit Up
14 Lunge

WOD 3.27.19

A. Superset

Push Press
3-3-3-3-3

Leg Lift
5-5-5-5-5

B. As many rounds as possible in 8 minutes:

2 Deadlift 140/100KG
3 Muscle Up

WOD 3.26.19

A. Superset

Back Squat
2-2-2-2-2

Skill Work
Handstand

B. For time:

50/35 Cal Row
30 Thruster 43/30KG
30 Power Snatch 43/30KG

WOD 3.25.19

A. Every minute for 8 minutes:

3 Hang Clean @ 80%

B. As many rounds as possible in 10 minutes:

6 Dumbbell Burpee Box Step Up 35/30LB
30 Double Under

KNO 4.13.19

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

Saturday, April 13th, is Flower Power 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!

Pasta and veggies 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 3.24.19

A. Push Jerk, touch and go
5-5-5-5-5
B. 4 rounds for time:

10 Alternating Dumbbell Snatch 100/70LB
30 Sec L-Sit

WOD 3.23.19

A. Partner Workout

For Time:

100 Pull Up
100 Overhead Lunge w/ Plate
100 Toes 2 Bar
100 Ground to Overhead w/ Plate
100 Burpee Over Plate

In teams of two, only one athlete working at a time. Males use a 20KG Plate, Females use a 15 KG Plate.

WOD 3.22.19

“CrossFit Games Open 19.5”

WOD 3.21.19

A. Work up to a heavy
100FT Spud Swing Set Strap Carry
B. As many rounds as possible in 12 minutes:

8 Box Jump 24/20″
8 Russian Kettlebell Swing 2/1.5P
8 Push Up

Wear a 20LB weight vest.