WOD 6.26.19

A. Superset

Overhead Squat
2-2-2-2-2

L-Hang
5 x 20 Sec

B. For time:

100 Hang Power Snatch 35/25KG

100M Run every break in set.

WOD 6.20.19

A. Superset

Shoulder Press
2-2-2-2-2

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

B. For time:

15 Thruster 52/35KG
400M Run
25 Chest to Bar Pull Up
400M Run
15 Thruster

WOD 6.19.19

A. Work up to a heavy
100FT Farmers Carry
B. For time:

50/35 Cal Row
50 Push Up
50 Kettlebell Swing 1.5/1P
50 Burpee Over Rower

KNO 6.22.19

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

Saturday, June 22th, is Summer Blast 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!

Pizza, Veggies, and popsicles.

 

$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 6.18.19

A. Superset

Front Squat
3-3-3-3-3

Strict Pull Up
3-3-3-3-3

B. As many rounds as possible in 10 minutes:

30 Double Under
10 Overhead Squat 43/30KG

WOD 6.17.19

A. Split Jerk
5-5-3-3-2-2-2

Start at 70% 1RM, go up around 3% each set.

B. For time:

21-15-9 reps of:

Handstand Push Up
Toes to Bar

WOD 6.16.19

A. 4 rounds for time:

5 Bar Muscle Up
15 Lateral Burpee Over Bar
25 Wall Ball 20/14LB, 10/9′

B. Bearhug Sandbag Carry
5 x 100M

WOD 6.15.19

A. Work up to a heavy
Thruster, Double
3 rounds for time:

21 Thruster 43/30KG
21 Pull Up

Rest 3 minutes between rounds.

WOD 6.14.19

A. Work up to a heavy
Turkish Get Up, each arm
B. As many rounds as possible in 15 minutes:

100M Run
10 Second L-Sit
1 Power Clean 100/70KG

WOD 6.13.19

A. Every minute for 8 minutes:

1 High Hang Snatch
1 Hang Snatch
1 Snatch

B. 7 rounds for time:

14 Dumbbell Deadlift 50/35LB
14 Alternating Dumbbell Shoulder Press 50/35LB

courtesy of crossfit.com