WOD 6.12.19

A. Superset

Back Squat
2-2-2-2-2

Skill Work
Forward Roll / Handstand Forward Roll

B. As many rounds as possible in 10 minutes:

30 Double Under
10 Wall Ball 25/20LB, 10/9LB

WOD 6.11.19

A. Superset

Bench Press
3-3-3-3-3

Hip Extension
5 x 10-20 reps

B. 3 rounds for max reps:

With a 3 minute clock:

20/14 Calorie Row
20 Overhead Lunge 20/15KG Plate
Max Rep Burpee Pull Up

Rest 3 minutes between rounds.

Pull up bar should be at least 6″ above reach.

WOD 6.10.19

A. Work up to a heavy
Hang Clean, Triple
B. 3 rounds for time:

400M Run
2 Rope Climb
12 Dumbbell Hang Clean and Jerk 50/35LB

WOD 6.9.19

A. Overhead Squat
1-1-1-1-1-1-1
A. As many rounds as possible in 10 minutes:

50 Wall Ball 20/14LB, 10/9FT
-Then, AMRAP in time remaining:
10 Deadlift 61/43KG
5 Handstand Push Up

Ninja Summer Special

Attention Cave Clients!

We will not be holding regularly scheduled Parkour classes from June 15- August 14. In place of regular classes we are excited to announce The Summer Special for parkour students! Starting June 15 and running through August 14 we are offering exclusive sessions called Ninja Hour.

Essentially, the parkour classes are on pause for 2 months. You must contact the office and let us know what you want to do with your class and if you will be signing up for the summer special. Call 415 927 1630 or email Staff@inthecave.com

 

WOD 6.8.19

A. Work up to a heavy
20M Tire Sled Drag
B. 4 rounds for time:

400M Run
5 Muscle Up

WOD 6.7.19

A. Superset

Push Press
5-5-5-5-5

GHD Sit Up
5 x 10-20 Reps

B. As many rounds as possible in 7 minutes:

3 Hang Power Snatch 61/43KG
6 Burpee Box Jump 24/20″

KNO 6.8.19

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

Saturday, June 8th, is Pajama 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!

Cereal + milk, eggs + bacon.

 

$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 6.6.19

A. Superset

Back Squat
3-3-3-3-3

Strict Pull Up
2-2-2-2-2

B. As many rounds as possible in 8 minutes:

10 Power Clean 52/35KG
10 Front Rack Lunge 52/35KG
10 Chest to Bar Pull Up

WOD 6.5.19

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

500-400-300-200-100 Meter Row

50-40-30-20-10 Push Up