WOD 11.6.17

Your CrossFit Marin workout of the day is:

A. 3 5-minute rounds for max reps at each station:

From 0:00-2:00 Run 400m then Double Unders
From 2:00-3:00 Dumbbell Push Jerk 35/25LB
From 3:00-4:00 Pull Up
From 4:00-5:00 Dumbbell Hang Squat Clean 35/25LB

Rest 5 minute between rounds.

courtesy of crossfit.com

WOD 11.5.17

Your CrossFit Marin workout of the day is:

A. Hang Squat Snatch
3-3-2-2-1-1-1

B. For time:
50 Box Jump 24/20”
100 Sit Up
50 Box Jump

At the top of each minute perform 5 Wall Ball.

WOD 11.4.17

Your CrossFit Marin workout of the day is:

A. Bench Press
5-5-5-5-5

B. 5 rounds for max reps:

With a 2 minute clock:
30 Russian Kettlebell Swing 2/1.5P
Max Cal Row

WOD 11.3.17

Your CrossFit Marin workout of the day is:

A. Overhead Squat
3-3-3-3-3

B. For time:
30 Back Squat 60/40KG
20 Pull Up
10 Shoulder to Overhead 60/40KG
30 Front Squat 45/30KG
20 Pull Up
10 Shoulder to Overhead 45/30KG
30 Overhead Squat 30/20KG
20 Pull Up
10 Shoulder to Overhead 30/20KG

WOD 11.2.17

Your CrossFit Marin workout of the day is:

A. Work up to a heavy
50FT Back Rack Carry

B. As many rounds as possible in 10 minutes:

50 Double Unders
100M Dumbbell Farmers Carry 50/35LB

WOD 11.1.17

Your CrossFit Marin workout of the day is:

A. Strict Handstand Push Up
3 x Max Rep

Strict Ring Row
3 x Max Rep

B. 8 rounds for max reps:
With a 1 minute clock:
8 Dumbbell Snatch 70/50LB
6 Burpee Lateral Box Jump Over 24/20”
Max rep Toes to Bar
Rest 1 minute between rounds.

KNO 11.11.17

,

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

Saturday, November 11th, is Fairy Tale 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!

Dinner is Spaghetti and Salad!

$40.00/participant if you sign up online in advance
$45.00/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). $40.00 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 $45.00, no exceptions.
• If fewer than 5 children are signed up for Kids’ Night Out 24 hours prior (i.e. 5:30 p.m. Friday), Kids’ Night Out will be canceled, and parents of all registrants will be notified. Please let us know if you registered your child for Kids’ Night Out and he or she is no longer able to attend. If your child is registered and does not attend, you will still be responsible for the cost of the event ($40.00).
• 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 10.31.17

Your CrossFit Marin workout of the day is:

A. Establish 1RM
Back Squat

B. 4 rounds for time:
400M Run
50 Air Squat

WOD 10.30.17

Your CrossFit Marin workout of the day is:

A. Every minute for 10 minutes:
1 Clean Pull @ 110% 1RM Clean

B. As many rounds as possible in 12 minutes:
5 Clean 100/70KG
7 Muscle Up
12 Handstand Push Up

WOD 10.29.17

Your CrossFit Marin workout of the day is:

A. Superset

Snatch Grip Deadlift
5-5-5-5-5
Ring Support
4 x 30 Sec

B. For time:
800M Run
1000M Row
800M Run