WOD 2.20.20

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

5 Devils Press 50/35LB
10 Box Jump Over 24/20″
15 Abmat Sit Up

 

WOD 2.19.20

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A. Superset

Overhead Squat
2-2-2-2-2

Skill Work
Jump Rope

B. 5 rounds for time:

400M Run
15 Back Squat 61/43KG

 

WOD 2.18.20

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A. Superset

Push Press
5-5-5-5-5

L-Sit
5 x 20 Sec

B. Tabata

Toes to Bar
Push Up
Mountain Climber
Pull Up

 

WOD 2.17.20

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A. In 15 minutes build up to a heavy

Clean

B. 4 rounds for max reps:

In 2 minutes:

5 Deadlift 125/85KG
30 Kettlebell Swings 1.5/1P
Max Calorie Row

Rest 2 minutes between rounds.

Compare to April 26, 2019.

 

Kids Night Out 3.14.20

,

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

Saturday, March 14th, Shamrock Night. We will be playing multiple games and activities related to St.Patrick’s Day.

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 is green mac n cheese, veggies, and fruits.

$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. 5:30 p.m. Friday). $47.00 pre-registration can be done in person, on our website (www.inthecave.com/events-schedule), 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 your child is registered and does not attend, you will still be responsible for the cost of the event ($45.00).
• 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!

Start Time: Mar 14, 2020 05:30PM

End Time: Mar 14, 2020 10:00PM

Event Location: The Cave

Member cost: $53.00
Nonmember cost: $53.00

WOD 2.16.20

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A. Work up to a heavy complex

2 Hang Snatch Pull
1 Hang Snatch

B. 4 rounds for time:

400M Run
3 Rope Climb

15 minute time cap.

WOD 2.15.20

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

21-15-9 reps of:

Squat Clean 61/43KG
Handstand Push Up

WOD 2.14.20

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A. Superset

Bench Press
5-5-5-5-5

Hip Extension
20-20-20-20-20

B. As many rounds as possible in 12 minutes:

20 Box Jump 24/20″
15 Burpee
10 Dumbbell Snatch, alternating 70/50LB

WOD 2.13.20

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A. Every minute for 8 minutes:

3 Hang Squat Clean

Perform at 60% 1RM Clean.

B. As many rounds as possible in 10 minutes:

10 Pull Up
6 Kettlebell Complex 1.5/1P

Kettlebell Complex:
1 Kettlebell Clean
2 Kettlebell Front Rack Lunge

 

WOD 2.12.20

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A. Work up to a heavy
100FT Farmers Carry
B. For time:

400M Run
21 Hang Power Snatch 43/30KG
200M Run
15 Hang Power Snatch
100M Run
9 Hang Power Snatch