WOD 8.10.19

A. Back Squat
2-2-2-2-2
B. For time:

25-20-15-10-5 reps of:

Toes to Bar
Deadlift 84/61KG

WOD 8.9.19

A. Work up to a heavy
Clean & Jerk
B. 4 rounds for max reps:

In 1 Minute:
Run 100M
Max Rep Power Clean 61/43KG

Rest 1 Minute.

In 1 Minute:

Run 100M
Max Rep Push Jerk 61/43KG

Rest 1 Minute.

KNO 8.10.19

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

Saturday, August 10th, is Safari 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!

WOD 8.8.19

A. Every minute for 8 minutes:

3 Hang Power Snatch

Perform @ 75% 1RM Power Snatch

B. As many rounds as possible in 15 minutes:

6 Pull Up
8 Push Up
10 Overhead Squats 20/15KG

WOD 8.7.19

A. Superset

Deadlift
2-2-2-2-2

Skill Work
Jump Rope

B. For time:

3 rounds:
21/15 Cal Row
75 Double Unders

Then,
3 rounds:
20 Dumbbell Snatch 50/35LB
12 Lateral Burpee Over Rower

WOD 8.6.19

A. As many rounds as possible in 15 minutes:

10 Sumo Deadlift High Pull 2/1.5P
10 Russian Kettlebell Swing 2/1.5P
10 FT Handstand Walk

Sub 2 Wall Walk Ups if you cannot Handstand Walk.

B. 4 rounds for load and quality:

50M DB Suitcase Carry, left arm
50M DB Suitcase Carry, right arm
50M DB Waiters Walk, left arm
50M DB Waiters Walk, right arm

WOD 8.5.19

A. As many rounds as possible in 15 minutes:

10 Sumo Deadlift High Pull 2/1.5P
10 Russian Kettlebell Swing 2/1.5P
10 FT Handstand Walk

Sub 2 Wall Walk Ups if you cannot Handstand Walk.

B. 4 rounds for load and quality:

50M DB Suitcase Carry, left arm
50M DB Suitcase Carry, right arm
50M DB Waiters Walk, left arm
50M DB Waiters Walk, right arm

WOD 8.4.19

A. As many rounds as possible in 15 minutes:

10 Sumo Deadlift High Pull 2/1.5P
10 Russian Kettlebell Swing 2/1.5P
10 FT Handstand Walk

Sub 2 Wall Walk Ups if you cannot Handstand Walk.

B. 4 rounds for load and quality:

50M DB Suitcase Carry, left arm
50M DB Suitcase Carry, right arm
50M DB Waiters Walk, left arm
50M DB Waiters Walk, right arm

WOD 8.3.19

A. Work up to a heavy
Curtis P Complex
1 Power Clean
2 Front Rack Lunge
1 Push Press
B. “Bergeron Beep Test”

EMOM for as long as possible:

7 Thruster 34/25KG
7 Pull Up
7 Burpee

Ninja Night training

Want to become a better Ninja? Love Ninja Warrior?  Want to put your skills to the test?

 

Join us on Saturday, August 24th, for our back to school Special Cave Ninja Night with a guest appearance by a Ninja Warrior Kevin Bull.

 

  • Multiple obstacle courses utilizing both parkour and gymnastics facility.
  • Courses will vary in size and difficulty. There will be an obstacle course suitable for participants 5 – 14 years old.
  • They will receive coaching from our very own resident Ninja Warrior JB Douglas!
  • The night will be for practicing Ninja warrior skills. It is not set up as a competition, but there will be opportunities to race and be timed through the courses.
  • -First 30 sign ups will receive a Cave Ninja Night shirt.

 

If you have any questions, please feel free to e-mail the Parkour Director, JB Douglas, at jb@inthecave.com.

 

$75.00/participant online registration.

POLICIES AND INFORMATION:

  • You must sign up no later than 24 hours prior to the scheduled Ninja Night (i.e. 5:30 p.m. Friday). $75.00 registration can be done in person, on our website (www.inthecave/events.com), or by calling our office (415-927-1630).
  • If your child is registered and does not attend, you will still be responsible for the cost of the event.
  • Our last Ninja Night sold out fast, and there were no available spots for drop-ins. Please register ahead of time!
  • Ninja Night is for children ages 5 – 14 years old. Children of any other age must be approved by our Events Manager 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.
  • Ninja Night is scheduled from 4:30 p.m. to 9:00 p.m.—no earlier than 4:30 p.m. and no later than 9:00 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!