WOD 8.31.19

A. Wide Grip Behind the Neck Split Jerk
3-3-2-2-1-1-1
B. 3 rounds, each for time:

500M Row

Rest approximately 3 minutes between rounds.

WOD 8.29.19

A. Work up to a heavy
Turkish Get Up
B. As many rounds as possible in 12 minutes:

30 Double Under
10 Dumbbell Snatch 50/35LB, alternating
5 Chest to Bar Pull Up

Kids Night Out 9.14.19

,

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

Saturday,  September 14th, is Back to Fun 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, salad, cookies!

 

$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 8.28.19

A. Superset

Front Squat
2-2-2-2-2

Dumbbell Bent Row
8-8-8-8-8

B. “CrossFit Games Open 18.2”

For time:

1-2-3-4-5-6-7-8-9-10 reps of:

Dumbbell Front Squat
Burpee Over Barbell

Rx – 50/35LB
Scaled – 35/20LB

WOD 8.27.19

A. Superset

Shoulder Press
3-3-3-3-3

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

B. 4 rounds for time:

400M Run
10 Handstand Push Up

Wear a 20LB weight vest.

WOD 8.25.19

A. Snatch Balance
3-3-2-2-1-1-1
B. For time:

5 rounds:
10 Box Jump 30/24″
10 Hang Power Snatch 43/30KG

Then,
800M Run

WOD 8.24.19

A. Pause Back Squat
5-5-5-5-5

Hold for 3 seconds.

B. As many reps as possible in 10 minutes:

2 Wall Ball 20/14LB, 10/9FT
2 Pull Up
4 Wall Ball
4 Pull Up
6 Wall Ball
6 Pull Up
8 Wall Ball
8 Pull Up

Continue adding 2 reps to each movement every round.

WOD 8.23.19

A. Split Jerk
3-3-2-2-1-1-1
B. 5 rounds for time:

15 Lateral Bar Burpee
12 Deadlift 61/43KG
9 Hang Power Clean 61/43KG
6 Push Jerk 61/43KG

WOD 8.22.19

A. Work up to a heavy
20M Prowler Push
B. As many rounds as possible in 12 minutes:

1 Rope Climb
6 Toes to Bar
12 Overhead Lunge 20/15KG Plate

WOD 8.21.19

A. Superset

Snatch Deadlift
2-2-2-2-2

L-Sit
5 x 20 Sec

B. For time:

100 Double Under
50 Kettlebell Swing 2/1.5P
100 Double Under