WOD 4.14.19

A. Work up to a heavy complex:

1 Clean
1 Hang Clean
1 Jerk

B. “Double Crossed”

10-9-8-7-6-5-4-3-2-1
Clean and Jerk 52/35KG

Perform 30 Double Unders after each round.

WOD 4.13.19

A. For time:

30 Muscle Up

or

30 Chest to Bar Pull Up
30 Toes to Bar
50 Push Up

15 minute time cap.

B. Back Squat
5-5-5-5-5

KNO 4.27.19

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

Saturday, April 27th, is Superhero 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!

Quesadilla and fruit dinner.

 

$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 4.12.19

A. Every minute for 8 minutes:

3 Hang Power Snatch @ 70%

B. As many rounds as possible in 15 minutes:

1 Handstand Push Up
2 Box Jump 36/30″
2 Handstand Push Up
4 Box Jump
3 Handstand Push Up
6 Box Jump

Continue adding 1 rep to Handstand Push Up and 2 reps to Box Jump every round.

WOD 4.11.19

A. Superset

Deadlift
2-2-2-2-2

Skill Work
Handstand Walk

B. 4 rounds for time:

Row 500M
100M Double Kettlebell Front Rack Carry 1.5/1P

WOD 4.10.19

A. Superset

Push Press
5-5-5-5-5

Hip Extension
15-15-15-15-15

B. As many rounds as possible in 20 minutes:

60 Double Under
45 Air Squat
30 Push Up
15 Pull Up

WOD 4.9.19

A. Superset

Bent Row
3-3-3-3-3

Striaght Body Lift
3-3-3-3-3

B. “Death By”

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.

WOD 4.8.19

A. “Death By”

Front Squat @ 60% 1RM

B. For time:

800M Run
30 Clean and Jerk 61/43KG
800M Run

WOD 4.7.19

A. Superset

Shoulder Press
5-5-5-5-5

Single Leg Romanian Deadlift, each leg
8-8-8-8-8

B. 8 rounds for max reps:

In one minute:

15/10 Calorie Row
Max Rep Pull Up

Rest 1 minute between rounds.

WOD 4.6.19

A. Work up to a heavy
Hang Clean, Triple
B. For time:

100 Kettlebell Swings 1.5/1P

For every break in set perform 10 Burpee.