WOD 4.14.19
| A. Work up to a heavy complex:
1 Clean |
| B. “Double Crossed”
10-9-8-7-6-5-4-3-2-1 Perform 30 Double Unders after each round. |
WOD 4.13.19
| A. For time:
30 Muscle Up or 30 Chest to Bar Pull 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 Continue adding 1 rep to Handstand Push Up and 2 reps to Box Jump every round. |
WOD 4.11.19
| A. Superset
Deadlift Skill Work |
| B. 4 rounds for time:
Row 500M |
WOD 4.10.19
| A. Superset
Push Press Hip Extension |
| B. As many rounds as possible in 20 minutes:
60 Double Under |
WOD 4.9.19
| A. Superset
Bent Row Striaght Body Lift |
| B. “Death By”
With a contiuously running clock perform: 0:00 – 1:00 1:00 – 2:00 2:00 – 3:00 Continue as long as you are able. |
WOD 4.8.19
| A. “Death By”
Front Squat @ 60% 1RM |
| B. For time:
800M Run |
WOD 4.7.19
| A. Superset
Shoulder Press Single Leg Romanian Deadlift, each leg |
| B. 8 rounds for max reps:
In one minute: 15/10 Calorie Row 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. |
