KNO 12.16.17

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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, December 16, Winter Wonderland Night! If you (or a friend) haven't already done so, fill out our new member registration…

WOD 11.25.17

Your CrossFit Marin workout of the day is: A. Bent Row 5-5-5-5-5 B. 3 rounds for time: 10 Deadlift 100/70KG 15 Pull Up 20 Sec L-Sit

WOD 11.24.17

Your CrossFit Marin workout of the day is: A1. “Repentence” 3 rounds for time: 400M Run 10 Squat Clean 35/25KG 10 Ring Dip A2. “Atonement” 3 rounds of time: 600M Run 20 Squat Clean 40/27KG 20 Ring Dip A3. “Redemption” 3…

WOD 11.23.17

Your CrossFit Marin workout of the day is: A. For time: Run 800M Then, 4 rounds: 10 Dumbbell Complex, alternate arms 15 Toes 2 Bar 20 Box Jump 24/20” Then, Run 800M For dumbell complex, with a 50/35LB Dumbbell perform: 1 Dumbbell…

WOD 11.22.17

Your CrossFit Marin workout of the day is: A. Work up to a heavy 20M Prowler Push B. For time: 25-20-15 reps of: Power Clean 61/43KG Burpee

WOD 11.21.17

Your CrossFit Marin workout of the day is: A. Skill Work Slack Line B. 10 rounds for time: 4 Deadlift 125/84KG 8 Handstand Push Up 100M Run Rest 1 minute between rounds.

WOD 11.20.17

Your CrossFit Marin workout of the day is: A. Work up to a heavy single Squat Snatch B. For time: 30 Chest 2 Bar Pull Up 20 Overhead Squat 61/43KG 15 Chest 2 Bar Pull Up 10 Overhead Squat

WOD 11.19.17

Your CrossFit Marin workout of the day is: A. Superset Shoulder Press 3-3-3-3-3 GHD Sit Up 10-10-10-10-10 B. As many rounds as possible in 12 minutes: 6 Push Press 52/35KG 8 Deadlift 52/35KG 10 Box Jump 24/20”

WOD 11.18.17

Your CrossFit Marin workout of the day is: A. Front Squat B. 10 rounds for max reps: With a 30 second clock: 1 Rope Climb Max Rep Burpee Rest 30 seconds between rounds.

WOD 11.17.17

Your CrossFit Marin workout of the day is: A. Superset Deadlift 3-3-3-3-3 B. “Secret Service Snatch Test” As many reps as possible in 10 minutes: Kettlebell Snatch 1.5/1P