WOD 9.20.19
| A. Superset
Back Squat Skin the Cat |
| B. “CrossFit Games open 15.3”
As many rounds as possible in 14 minutes: 7 Muscle Up |
WOD 9.19.19
| A. Superset
Push Press Max Height Single Leg Box Jump |
| B. 3 rounds for max reps:
In 4 minutes: Run 400M Rest 2 minutes. |
WOD 9.17.19
| A. Work up to a heavy Turkish Get Up |
| B. For time:
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 |
| B. 5 rounds for max reps:
In 2 minutes: |
WOD 9.14.19
| A. Work up to a heavy Clean and Jerk, Double |
| B. For time:
5 rounds: |
WOD 9.13.19
| A. Overhead Squat 3-3-3-3-3 |
| B. For time:
Run 400M |
WOD 9.12.19
| A. Work up to a heavy 100FT Back Rack Carry |
| B. For time:
35 Toes to Bar |
WOD 9.11.19
| A. Superset
Front Rack Lunge L-Sit Hold |
| B. For time:
1000M Row |
