WOD 9.20.19

A. Superset

Back Squat
2-2-2-2-2

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

B. “CrossFit Games open 15.3”

As many rounds as possible in 14 minutes:

7 Muscle Up
50 Wall Ball 20/14LB, 10/9FT
100 Double Under

WOD 9.19.19

A. Superset

Push Press
5-5-5-5-5

Max Height Single Leg Box Jump

B. 3 rounds for max reps:

In 4 minutes:

Run 400M
Then, AMRep of:
5 Box Jump Over 30/24″
5 Handstand Push Up

Rest 2 minutes.

WOD 9.17.19

A. Work up to a heavy
Turkish Get Up
B. For time:

5 Rope Climb
100 Double Under
5 Rope Climb

Kids Night Out 9.28.19

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

Saturday,  September 28th, is Pajama 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!

Breakfast for dinner: eggs, sausage, waffles, and orange juice

 

$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 9.16.19

A. Perform for max reps:

From 0:00-10:00
– Run 1 Mile, then max Clean and Jerk 61/43KG

From 10:00-13:00
– Rest

From 13:00-20:00
– Run 800M, then max Snatch 52/35KG

From 20:00-23:00
– Rest

From 23:00-27:00
– Run 400M, then max Thruster 43/30KG

courtesy of Comptrain

WOD 9.15.19

A. 5 rounds:

30 Sec Ring Support
90 Sec Rest

B. 5 rounds for max reps:

In 2 minutes:
20/14 Cal Row
20 Wall Ball 20/14LB, 10/9FT
Max Rep Push Up

WOD 9.14.19

A. Work up to a heavy
Clean and Jerk, Double
B. For time:

5 rounds:
21 Kettlebell Swing 1.5/1P
12 Pull Up
Then.
800M Run

WOD 9.13.19

A. Overhead Squat
3-3-3-3-3
B. For time:

Run 400M
50 Thruster 20/15KG
Run 400M
50 Pistol, alternating
Run 400M

WOD 9.12.19

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

35 Toes to Bar
50 Deadlift 52/35KG
35 Toes to Bar
50 Hang Power Clean 52/35KG

WOD 9.11.19

A. Superset

Front Rack Lunge
10-10-10-10-10

L-Sit Hold
5 x 20 Sec

B. For time:

1000M Row
Then,
3 rounds:
30 Dumbbell Snatch 50/35LB
15 Burpee Over Rower