WOD 7.31.19

A. “Filthy Fifty”

For time:

50 Box Jump 24/20″
50 Jumping Pull Up
50 Kettlebell Swing 1/.75P
50 Lunge
50 Knees to Elbow
50 Push Press 20/15KG
50 Hip Extension
50 Wall Ball
50 Burpee
50 Double Under

WOD 7.30.19

A. Superset

Front Squat
5-5-5-5-5

Dumbbell Bench Press
5-5-5-5-5

B. 4 rounds for time:

15 Dumbbell Thruster 50/35LB
400M Run

WOD 7.29.19

A. Establish 1RM Snatch
B. 5 rounds for time:

10 Power Snatch 50/35KG
10 Box Jump Over 30/24″

Summer Schedule

Note that Parkour Summer Special and Summer Hold at The Cave begin Saturday, June 15 and run through Wednesday, August 14.
Parkour Summer Special is replacing regular schedule until August 14.
Schedule and details can be found online at www.inthecave.com
Questions? Come see us in the Office!
Have a great summer!

WOD 7.28.19

A. Work up to a heavy
20M Tire Sled Drag
B. For time:

80 Double Under
40 Wall Ball 25/20LB, 10/9FT
60 Double Under
30 Wall Ball
40 Double Under
20 Wall Ball
20 Double Under
10 Wall Ball

WOD 7.27.19

A. Deadlift
3-3-3-3-3
B. For time:

30 Muscle Up

Every break in set is a 200M Run.

-OR-

30 Pull Up
30 Toes to Bar
30 Ring Dip

Every break in set is a 200M Run.

15 min time cap.

WOD 7.26.19

A. Work up to a heavy complex
2 Hang Clean Pull
1 Hang Squat Clean
B. CrossFit Games Regionals 12.2

For time:

2000M Row
50 Pistols
30 Hang Clean 102/61KG

17 minute time cap.

WOD 7.25.19

A. Split Jerk
3-3-2-2-1-1-1
B. As many rounds as possible in 8 minutes:

5 Box Jump 30/24″
1 Push Jerk 70/48KG
5 Box Jump
2 Push Jerk
5 Box Jump
3 Push Jerk
5 Box Jump
4 Push Jerk

Continue adding 1 rep to Push Jerk every round.

WOD 7.24.19

A. Superset

Bench Press
5-5-5-5-5

Single Leg Romanian Deadlift
8-8-8-8-8 Each Leg

B. For time:

150 Double Under
800M Run
1000M Row

KNO 7.27.19

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

Saturday, July 27th, is Glow In The Dark 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!

Hot dogs & chips, fruit.

 

$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!