WOD 1.14.20

A. Superset

Bench Press
3-3-3-3-3

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

B. 10 rounds for time:

5 Burpee
1 Rope Climb
30 Double Under

15 minute time cap.

WOD 1.13.20

A. Superset

Front Squat
3-3-3-3-3

Skin the Cat
2-2-2-2-2

B. For time:

16-14-12-10-8 Deadlift
14-12-10- 8- 6 Hang Power Clean
12-10- 8 – 6- 4 Front Rack Lunge
10- 8 – 6 – 4- 2 Shoulder to Overhead

Perform at 61/43KG.

 

WOD 1.12.20

A. In teams of 2:

2000M Row
100 Burpee Box Jump Over 24/20″
2000M Row

B. Plank Wars

All athletes start in a Plank. When an athlete fails, they must perform 10 V-Ups per athlete still in a Plank.

WOD 1.11.20

A. Superset

Deadlift
2-2-2-2-2

L-Hang
5 x 20 Sec

B. 5 rounds for time:

15 Thruster 43/30KG
15 Pull Up

courtesy of crossfit.com

WOD 1.10.20

A. Every minute for 8 minutes:

3 Power Snatch

Perform @ 75% 1RM Snatch

B. 3 rounds for time:

400M Run
35 Russian Kettlebell Swing 2/1.5P

WOD 1.9.20

A. Superset

Back Squat
2-2-2-2-2

Skill Work
Handstands

B. As many rounds as possible in 15 minutes:

10 Knees to Elbows
20 Single Arm Dumbbell Overhead Lunge 50/35LB
30 FT Handstand Walk

Kids Night Out 1.19.20

,

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

Saturday,  January 11th, is Winter Wonderland 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.

$47.00/participant if you sign up online in advance
$53.00/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). $47.00 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 $53.00, 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!

Happy New Year!

WOD 1.8.20

A. Establish 1 Rep Max

Clean and Jerk

B. “Heavy Grace”

30 Clean and Jerks 84/57KG

WOD 1.7.20

A. Work up to a heavy

Turkish Get Up, each arm

B. As many reps as possible in 10 minutes:

Double Under

At the top of each minute, including the first, perform 6 Burpee Pull Ups.

WOD 1.6.20

A. “Zeus”

3 rounds for time:

30 Wall Ball
30 Sumo Deadlift High Pull 34/25KG
30 Box Jump 24/20″
30 Push Press 34/25KG
30 Calorie Row
30 Push Up
10 Back Squat @ bodyweight