WOD 6.26.19

A. Superset

Overhead Squat

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

GHD Sit Up

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)

• 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

Strict Pull Up

B. As many rounds as possible in 10 minutes:

30 Double Under
10 Overhead Squat 43/30KG

WOD 6.17.19

A. Split Jerk

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