KNO 4.28.18

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Want a date night? Drop your child off with us at The Cave for dinner, recreational gym play, movies, and more! Saturday, April 28th, is Glow in the Dark Night. If you (or a friend) haven't already done so, fill out our new member registration…

WOD 4.17.18

Your CrossFit Marin workout of the day is: A. Superset Deadlift 5-5-5-5-5 Strict Chin Up 3-3-3-3-3 B. For time: 50 Air Squat 30 Pull Up 50 Air Squat 20 Chest to Bar Pull Up 50 Air Squat 5 Rope Climb

WOD 4.16.18

Your CrossFit Marin workout of the day is: A. Wide Grip Behind the Neck Split Jerk 3-3-2-2-1-1-1 B. 4 rounds for time: 50 Double Under 10 Dumbbell Hang Power Clean 50/35LB 10 Dumbbell Shoulder to Overhead 50/35LB

WOD 4.15.18

Your CrossFit Marin workout of the day is: A. Superset Bench Press 5-5-5-5-5 Back Extension 10-10-10-10-10 B. For time: 400M Run 21 Pull Up 200M Run 15 Pull Up 100M Run 9 Pull Up

WOD 4.14.18

Your CrossFit Marin workout of the day is: A. Front Squat 2-2-2-2-2 B. Death By: Thruster 43/30KG In the first minute perform 1 Thruster, In the second minute perform 2 Thruster, continue adding 1 Thruster each minute until you…

WOD 4.13.18

Your CrossFit Marin workout of the day is: A. Gymnastics Tests Max Rep Unbroken Kipping Pull Up Max Rep Unbroken Push Up Max Plank Hold Rest as needed between movements. B. Every 2 minutes for as long as possible: From…

WOD 4.12.18

Your CrossFit Marin workout of the day is: A. Superset Weighted Lunge 10-10-10-10-10 Skin the Cat 2-2-2-2-2 B. Tabata Box Jump 24/20” Russian Kettlebell Swing 2/1.5P Burpee

WOD 4.11.18

Your CrossFit Marin workout of the day is: A. Establish 1 rep max Squat Snatch B. 3 rounds for time: 400M Run 12 Overhead Squat 50/35KG 4 Bar Muscle Up

WOD 4.10.18

Your CrossFit Marin workout of the day is: A. Establish 3 rep max Turkish Get Up, each arm B. As many rounds as possible in 7 minutes: 15/11 Cal Row 15 Push Up

WOD 4.9.18

Your CrossFit Marin workout of the day is: A. Superset Push Press 5-5-5-5-5 Max Distance Broad Jump B. For time: 25-20-15-10-5 reps of: Deadlift 84/57KG Pull Up