WOD 7.12.19

A. High Hang Squat Clean
3-3-2-2-1-1-1
B. For time:

21-15-9 reps of:

Deadlift 102/70KG
Pull Up

WOD 7.11.19

A. Establish 1RM
Split Jerk
B. 5 rounds for time:

9 Box Jump Over 30/24″
9 Dumbbell Front Squat 50/35LB
9 Dumbbell Push Press 50/35LB

WOD 7.10.19

A. Work up to a heavy
200FT Farmers Carry
B. As many rounds as possible in 15 minutes:

5 Ring Row
15 Sec Ring Support
30 Double Under

KNO 7.13.19

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

Saturday, July 13th, is Witches & Warlocks 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!

Mac & Cheese and Veggies.

 

$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 7.9.19

A. Superset

Back Squat
3-3-3-3-3

Dumbbell Shoulder Press
5-5-5-5-5

B. 8 rounds for max reps:

With a 1 minute clock:

25 Air Squats
Max Rep Power Clean and Jerk 61/43KG

Rest 1 minute between rounds.

WOD 7.8.19

A. Every minute for 8 minutes:

3 Hang Snatch @ 70% 1RM Snatch

B. “Death By”
Rope Climb
Burpee

With a contiuously running clock perform:

0:00 – 1:00
1 Rope Climb
1 Burpee

1:00 – 2:00
1 Rope Climb
2 Burpee

2:00 – 3:00
1 Rope Climb
3 Burpee

Continue as long as you are able.

Compare to Sep. 12, 2017.

WOD 7.7.19

A. Superset

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

Strict Dip
5-5-5-5-5

B. For time:

100 Double Under
50 Wall Ball 20/14LB, 10/9FT
75 Double Under
35 Wall Ball
50 Double Under
20 Wall Ball

WOD 7.6.19

A. Deadlift
5-5-5-5-5
B. 3 rounds for time:

400M Run
15 Toes to Bar
20 Dumbell Snatch, alternating 50/35LB

WOD 7.5.19

A. Work up to a heavy
Cluster
B. For time:

21/15 Calorie Row
21 Lateral Burpee Over Rower
15/11 Calorie Row
15 Lateral Burpee Over Rower
9/6 Calorie Row
9 Lateral Burpee Over Rower

Then,

12-9-6
Hang Cluster 52/35KG
Chest to Bar Pull Up

WOD 7.4.19

CLOSED