WOD 11.21.19

A. As many rounds as possible in 10 minutes:

1 Power Clean 100/70KG
2 Burpee Muscle Up

B. Bearhug Sandbag Carry
5 x 50M

WOD 11.20.19

A. Superset

Back Squat
3-3-3-3-3

Leg Lift
5-5-5-5-5

B. For time:

40/28 Cal Row
40 Thruster 20/15KG
30/21 Cal Row
30 Thruster
20/14 Cal Row
20 Thruster
10/7 Cal Row
10 Thruster

WOD 11.19.19

A. Work up to a heavy

100FT Farmers Carry

B. ” Secret Service Snatch Test”

As many reps as possible in 10 minutes:

Kettlebell Snatch 1.5/1P

Alternatively, you can perform with
Hang Dumbbell Snatch 50/35LB

WOD 11.18.19

A. Work up to a heavy complex

1 High Hang Snatch
1 Hang Snatch
1 Snatch

B. ” Cindy”

As many rounds as possible in 20 minutes:

5 Pull Up
10 Push Up
15 Squat

WOD 11.17.19

A. 5 rounds:

30 Sec Ring Support
90 Sec Rest

B. For time:

800M Run
-Then-
6 rounds:
8 Handstand Push Up
10 Burpee
12 Box Jump 24/20″
-Then-
800M Run

WOD 11.16.19

A. Superset

Front Squat
3-3-3-3-3

Strict Pull Up
3-3-3-3-3

B. For time:

9-7-5 reps of:

Squat Clean 93/65KG
Bar Muscle Up

WOD 11.15.19

A. Work up to a heavy
50FT Overhead Carry
B. As many rounds as possible in 15 minutes:

30 Double Under
15 Kettlebell Swings 1.5/1P
7 Push Jerk 61/43KG

Kids Night Out 12.14.19

,

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

Saturday,  December 14th, is Candyland 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!

Dinner included.

$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!

BOO!

WOD 11.14.19

A. Superset

Bench Press
3-3-3-3-3

L-Sit Hold
5 x 20 Sec

B. For time:

50/35 Cal Row
5 Rope Climb
50 Deadlift 70/49KG
5 Rope Climb
50/35 Cal Row

WOD 11.13.19

A. Work up to a heavy

Split Snatch

B. 4 rounds for time:

400M Run
50M Lunge