WOD 4.21.19

A. Work up to a heavy

100FT Farmers Carry

B. 10 rounds or time:

10/7 Calorie Row
1 Rope Climb

WOD 4.20.19

A. Work up to a heavy

Hang Squat Clean Thruster, Triple

B. 3 rounds for time:

30 Wall Ball 20/14LB, 10/9′
20 Single Arm Overhead Lunge 50/35LB

WOD 4.19.19

A. Superset

Deadlift
5-5-5-5-5

Strict Ring Dip
5-5-5-5-5

B. 4 rounds for time:

400M Run
20 Sec L-Sit

Wear a 20LB weight vest.

WOD 4.18.19

A. Establish 1RM

Overhead Squat

B. For time:

30 Snatch 43/30KG
20 Pull Up
30 Clean & Jerk 43/30KG
20 Pull Up
30 Thruster 43/30KG
20 Pull Up

WOD 4.17.19

A. Work up to a heavy

20M Prowler Push

B. 8 rounds for max reps:

In 1 minute:

100M Run
5 Burpee
Max Rep Double Under

Rest 1 minute between rounds.

For the Burpee, jump to a target above your reach.

WOD 4.16.19

A. Superset

Bench Press
3-3-3-3-3

Romanian Deadlift
10-10-10-10-10

B. 3 rounds for time:

10 Front Squat 85/60KG
15 Chest to Bar Pull Up
20 Box Jump 30/24″

WOD 4.15.19

A. 4 rounds for max weight:

“Horsepower Complex”
7 unbroken sets of:

1 Snatch Grip Deadlift
1 Hang Snatch
1 Overhead Squat
1 Back Squat
1 Behind the Neck Jerk

For time:

2000M Row

WOD 4.14.19

A. Work up to a heavy complex:

1 Clean
1 Hang Clean
1 Jerk

B. “Double Crossed”

10-9-8-7-6-5-4-3-2-1
Clean and Jerk 52/35KG

Perform 30 Double Unders after each round.

WOD 4.13.19

A. For time:

30 Muscle Up

or

30 Chest to Bar Pull Up
30 Toes to Bar
50 Push Up

15 minute time cap.

B. Back Squat
5-5-5-5-5

KNO 4.27.19

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

Saturday, April 27th, is Superhero 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!

Quesadilla and fruit 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!