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Holiday Party, Holiday Hours and Epic Bridge Run

Thursday, December 17th, 2015

If you didn’t receive yesterday’s email and would like to please let me know.

We have a few announcements for you this week, so without further ado, here they are:

Holiday Party!

This Friday night is our annual CrossFit holiday party! Join us on Friday, December 18 at 7:00 p.m. here at The Cave. This is an adults-only potluck, so bring your favorite party food. Bo is going to bring his famous beer, which is treat you don’t want to miss!

Holiday Closure

This is a friendly reminder that we will be closed for the holiday break starting December 24, 2015, after 11:00 a.m. through January 1, 2016. Normal class schedules will resume on Saturday, January 2, 2016. The only exception to this will be for CrossFit classes at 9:00 a.m. and 10:00 a.m. from December 25 through December 31.

Epic Bridge Run

Start off the New Year right by performing a series of challenging workouts on both sides of the Golden Gate Bridge. This is the 8th Annual Epic Bridge Run, and like the previous seven, details of the workouts will not be released until the day of the event.

In the past, we have survived the zombie apocalypse, rescued friends, gathered supplies in a disaster scenario, formed tribes, hunted game, carted back the supplies for the village, and expressed our inner hero. Join us to find out what this year is all about. Sign up online at this link.

Monthly Skill Challenge

We are off to a strong start with our two-month max row skill challenge! There has been a lot of enthusiasm and participation. Remember, it’s rowing for total max calories with the damper set no higher than 4, and this challenge is going on now. Your total will continue to accumulate until the end of January.

You can row as many times (and as much as) you’d like. If you row on the road, take a picture and post it to our Facebook page or Instagram with our #CrossFitMarin hashtag. You are on your honor. Have fun, and get rowing!

Finally, we want to thank you for another year of providing us with the opportunity to make a difference in your life. It has been a wonderful year of growth, and that couldn’t have happened without you, our CrossFit community.

As always, please don’t hesitate to let me know if you have any questions, comments, or feedback. I love to hear it! I hope to see everyone Friday night!

Happy Holidays,

New Things at The Cave (and they are really exciting!)

Wednesday, March 4th, 2015

unnamed-32015 is off to a great start.
Thanks to the hard work of our athletes and staff, this year is off to a terrific start. We launched a new look, promoted new leadership, and have more events in store. Read on for the latest news…

New Logo & Look
Our refreshed logo was custom-designed in vibrant blue and white to reflect the welcoming, honest, hard-working spirit of our athletes and staff. Response so far has been terrific. T-shirts and other branded goodies will be available for purchase in the pro-shop over the next few weeks.

New Equipment
New equipment is arriving! CrossFit athletes welcomed training on the Glut Hamstring Developer
(GHD) machines. And, arriving soon is a TumbleTrack for the gymnastics and parkour athletes to practice floor routines and tumbling skills. Thanks to Coach Russ for securing these key pieces.

unnamed-4Gymnastics - Open Gym on Mondays at 10 a.m. for ages 2-6
Yoga - Class times have changed to Tuesday and Thursday at 10 a.m.
And, a reminder to be on time to class. Please, no more than ten minutes late for ALL disciplines.

New Summer Camp Schedules
Camp enrollment is now open. Register before April 15th for ninja and gymnastics camps and receive an early bird discount!

New Leadership Roles
Please join me in congratulating the following leaders:

Amanda Norton has been promoted to Athletic Director of all programs including Gymnastics, CrossFit, and Parkour. This management role leverages Amanda’s natural talent for leading teams, fostering community, setting high standards, and ensuring quality across all disciplines at The Cave. Athletes will continue to benefit from Amanda’s experience as a coach for classes, competitive gymnastics and CrossFit teams, and private sessions.

Mikaela Velloza has been promoted to Director of the summer camps, Kids’ Night Out, and birthday event programs in recognition of her innovative and successful management. Students will also continue to enjoy Coach Kaela during regularly scheduled class times.

We will miss Crystal Montgomery as she takes a break from The Cave. We wish her the best on her adventures.

Policy Updates: Adjusted Temporary Leave Credit
The Cave is committed to keeping class sizes small. Because of this commitment, an athlete enrolled in a class often prohibits other students from enrolling in that class. You are paying for the reserved right to come to the classes each month. But, we’re aware that life is complicated and schedules can change suddenly. We offer a temporary leave credit of two (2) consecutive weeks for any temporary leave (vacation, medical, etc.) The credit is 50% of your regular class fee. If you are injured and would prefer to immediately withdraw from your class entirely, please give us a doctor’s note and we’ll waive our fee.
Coming Soon: Summer Hold
We want you back! We’re working on the ability to hold your spot over the summer. No more need to withdraw or gamble on losing your preferred time. Details coming soon.
Join The Cave Team!
Do you know Quickbooks accounting? Are you a graphic or web designer? We need help advancing our systems. Contact Stephanie Parker if you are interested in project-based work.
As a growing business, we’re always striving to improve your experience. Your suggestions and feedback are always welcome. Ping me at

A short History lesson: Presidents day

Monday, February 16th, 2015

us_presidential_seal_1945_eo_picturePresidents’ Day is an American holiday celebrated on the third Monday in February. Originally established in 1885 in recognition of President George Washington, it is still officially called “Washington’s Birthday” by the federal government. Traditionally celebrated on February 22—Washington’s actual day of birth—the holiday became popularly known as Presidents’ Day after it was moved as part of 1971’s Uniform Monday Holiday Act, an attempt to create more three-day weekends for the nation’s workers.

While several states still have individual holidays honoring the birthdays of Washington, Abraham Lincoln and other figures, Presidents’ Day is now popularly viewed as a day to celebrate all U.S. presidents past and present…… and a day home w/ the Kids!  Enjoy the day.

All Cave classes run as usual

This Week In the Cave

Tuesday, December 2nd, 2014

Kids’ Night Out This Saturday!

Parents, don’t forget to sign your children up this Saturday for Kids’ Night Out! This Kids’ Night Out will be Ugly Sweater Night.

The Cave is now offering yoga by Stephanie Ring on Thursday from 4:35-5:25. We hope to see you there!

The Cave is now selling Harmless Harvest Organic Coconut water! YUM! Come to the office to try it out and give us your feedback!
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This week in the cave!

Monday, November 10th, 2014

535931_815687721815251_8882244440629134270_nAnother exceptional gymnastics seminar in the books! Just a few highlights include first bar muscle- up , first glide kip, and significantly improved butterfly pullups. Thank you to all that participated, and Roger Harrell for sharing his impeccable knowledge and enthusiasm!  We’ll announce the next one soon.
img_0498A huge congratulations to our gymnasts for competing at States this weekend! They both did very well, with personal victories.

New Yoga class: We are opened another new yoga class –Mindful Vinyasa Flow for all levels started this Thursdays at 4:35. Thanks to all who responded so enthusiastically to our recent Yoga survey. First class is Thursday Nov 6 at 4:35- 5:25. Mindful Vinyasa Yoga focuses on breath and movement to help you unwind and de-stress from the day. Parents will be done before your child’s class is over! Come to the office to get get started.

Kids Night Out: Nov 15 5:30-10:30 Parents! It’s date night again, drop your children off here at The Cave for 4 1/2 hours of skill work before the holidays hit. Your children will be divided into their discipline of choice and coached on skills, play games and gorge on pizza. This night will end in a relax session watching a PG movie and hanging out with their friends.

Don’t forget challenge WOD #3 was announced on Monday along with November’s monthly skill challenge. Check them out, and get it done…… then record it on Beyond the White Board.

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This Week in The Cave

Monday, September 8th, 2014


Kids Night Out!

Parents, take the night off and let us watch your kids for a few hours.  KNO is simple, yet perfect for both parents and kids — just drop the kids off this Saturday at 5:30pm and pick them up at 10:00pm.  We’ll take care of the rest!  The amazing staff at The CAVE will play games, serve a healthy dinner, laugh and have a ton of fun with your children. To register email or call us  415.927.1630

Gymnastics Seminar

We’re doing it again.  We have another gymnastics seminar coming up on Saturday Oct 5 from 1PM to 7:30. Led by Roger Harrell, founder of the CrossFit Gymnastics Certification program, this hands on seminar focuses on learning and improving gymnastics movements. You will hear  how these skills truly break down in order to  work toward mastery. Not only will attendees be taught how to best execute gymnastics elements, but how to teach them as well. Key safety concerns will be covered so that these elements can be introduced into programs without endangering students.  To register click here or visit:

Fitness Goals

Now that the kids are back in school, it’s time to think about YOUR fitness goals and how the staff at The CAVE can help you achieve them. Are you curious about CrossFit? E-mail our CrossFit Director with your questions. Do you want to know more about our Yoga classes? Please e-mail Stephanie at  While your kids are in their classes, you can take one too!

Let’s keep in touch!
Have you liked us on Facebook or follow us on Instagram? These two tools are great ways to stay in touch with the latest in what’s happening in the CAVE and some great pictures of what we’re up too!  Check us out!

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This Week In THE CAVE

Monday, August 25th, 2014

Have you tried WOD recovery Yoga yet??

New Classes:
Our Youth Strength and Conditioning (YSC) program has expanded!  We’ve added 2 new classes, Tuesdays or Thursdays at 3:30pm.  To sign up, e-mail or call The CAVE at (415) 927.1630. Want to know more about YSC?  Read about it here.

The CAVE is Hiring
Do you love working with kids?  The CAVE is hiring new gymnastics and parkour coaches and we’re looking for exceptional people that are great with children! If interested, please see the full job description posted here:

This Thursday, August 28th, our home GRID team San Francisco FIRE is having it’s first competition.  Join your fellow Cavers as we watch the competition live in the East Bay, cheering on our support for our home team.   Want to know more about The NPG?  Read about it here.

Fall Class Registration
Fall registration is well underway and we’re excited for the return of many faces.  The “Fall rush” began early this year and waiting lists have already formed for some classes! So, if you haven’t already, organize your children’s schedules and sign them up, NOW!  Our Fall Schedule can be seen here on-line and you can sign up by calling The CAVE at (415) 927.1630.
CrossFit Day at The Oakland A’s
Come join The CAVE family at an Oakland A’s game on Sunday, September 7th, 2014! There’s still time to sign up! Experience the A’s first ever CrossFit Day in our special Field Level seating area. All participants will receive an exclusive A’s CrossFit Day t-shirt and admission to the pre-game WOD where a group of northern California’s top CrossFit® athletes will compete. We also may see one of our own athletes compete in the pre-game WOD!
Let’s keep in touch!
Have you liked us on Facebook or follow us on Instagram? These two tools are great ways to stay in touch with the latest in what’s happening in the CAVE and some great pictures of what we’re up too!  Check us out!

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This Week In The Cave

Monday, August 18th, 2014
Thank you to Martin Hoe for his time, energy, and talents in making our Box a better place not only by donating/making equipment but also by his overall presence including performance tips and encouragement.

Thank you to Martin H for his time, energy, and talents in making our Box a better place not only by donating/making equipment but also by his overall presence including performance tips and encouragement.

Welcome back!  It’s been wonderful seeing the return of familiar faces and many that are a little taller.  Welcome to our new members too.  We hope everyone had a great summer and that the transition into the new school year goes well.

Fall Class Registration

If you haven’t registered yet for Fall classes…what are you waiting for??   Classes are filling up fast, and wait-lists are already forming. Now is the time to organize your children’s schedules and sign them up!  Our Fall Schedule can be seen here on-line and you can sign up by calling The CAVE at (415) 927.1630.

The CAVE is Hiring

Do you love working with kids?  The CAVE is hiring new gymnastics and parkour coaches and we’re looking for exceptional people that are great with children!

The full job description is posted here:

CrossFit Day at The Oakland A’s

September 7, 2014 - Come join The CAVE family at an Oakland A’s game.  Join the A’s for the first ever CrossFit Day in our special Field Level seating area on Sunday, September 7. All participants will receive an exclusive A’s CrossFit Day t-shirt and admission to the pre-game WOD where a group of northern California’s top CrossFit® athletes will compete. We also may see one of our own athletes compete in the pre-game WOD!  Register here: CrossFit Day at The Oakland A’s
The CAVE now has yoga!
Reminder:  3 new classes were added to our schedule!  Come check them out!
WOD Recovery Yoga (Post CrossFit Yoga): Monday and Thursday 10-11am

Athletic Vinyasa Flow Yoga: Wednesday 12:00-1:00pm

More information can be found on our website:

Let’s keep in touch!
Have you liked us on Facebook or follow us on Instagram? These two tools are great ways to stay in touch with the latest in what’s happening in the CAVE and some great pictures of what we’re up too!  Check us out!

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Yoga is coming to the Cave!

Saturday, August 2nd, 2014

steph_ring-591.jpgThe Cave is excited to announce 2 new Yoga classes expertly instructed by Stephanie Ring.

Wednesday 12-1pm Athletic Vinyasa Flow:

Athletic Vinyasa Flow is a fast paced yoga class designed to challenge athletes and yogis physically and mentally. Each class will focus on strength, core stability, flexibility and postures to help improve overall athletic performance.

Monday and Thursday 10am-11amWOD Recovery Yoga (Post CrossFit Yoga):

WOD Recovery Yoga (Post CrossFit Yoga)introduces athletes to another form of movement designed to improve their WOD performance and overall fitness. Each class will include poses and transitions to improve performance in 5 of the 10 general physical skills crucial to overall fitness: Flexibility, Coordination, Agility, Balance and Accuracy. Classes will be sequenced to improve mobility in foundational movements like squats and designed to help unwind the body from previous workouts.

Private and Semi Privates

Available for private instruction Monday through Saturday. Email to set up appointment for private or semi private yoga classes.

Stephanie Ring, creator of Endure Yoga, is an athlete who absolutely loves yoga.

She created Endure Yoga to help athletes improve their athletic performance. This is a specialized yoga system in which yoga classes are specifically designed around the athlete and their specific goals and the type of physical activity that they are pursuing. Classes help to maintain flexibility and fitness and mirror the builds, recovery and taper periods in a training season.

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The Ride Home

Tuesday, May 6th, 2014

As a coach, I see this all the time, and I too am guilty of this behavior with my own kids:   The need to immediately engage in a critique of our children’s athletic performances, however well-meaning.  After an event, we question and/or comment about our kids’ performances.   But, does this really help anything or anyone?

Below is a re-post of an article titled “The Ride Home”.  While it’s specifically about soccer games, the message is worth thinking about and can be applied to all the activities our children may participate in, whether it’s soccer, parkour, or gymnastics.

The Ride Home  by John O’Sullivan

One of the saddest things I had to do as a Director of Coaching for numerous soccer clubs was conduct exit interviews, meetings with players whom had decided to leave the club. Children quit sports for a litany of reasons, and my job was always to see what we could learn, so we could improve the experience for other children.

When I got these players alone, and asked them “what was your least favorite moment in sports?” I often got a very similar and sad answer: the ride home after the game.

It has always amazed me how a moment off the field can have such a detrimental effect on it, yet when we think about it, the toxicity of the ride home makes perfect sense.  Emotions are high, disappointment, frustration, and exhaustion are heightened for both player and parent, yet many parents choose this moment to confront their child about a play, criticize them for having a poor game, and chastise their child, their teammates, their coach, and their opponents.  There could not be a less teachable moment in your child’s sporting life than the ride home, yet it is often the moment that well intentioned parents decide to do all of their teaching.

One of the biggest problems on the ride home is that a simple question from you, often meant to encourage your own child, can be construed as an attack on a teammate or coach by your child.

As Bruce Brown states in his book Teaching Character Through Sport, “athletes do not need adults to question their actions, the actions of other players, or the coach’s decisions concerning strategy or playing time.”   A simple comment such as “Why does Jenny get all the shots?” may be meant to construe to your child that you think she is a good shooter who should also take shots, but is interpreted by your daughter that “Jenny is a ball hog!”  Questions such as “Why does Billy always play goalie” or “Why does your team always play zone?” can just as easily undermine the coach’s authority, and again cause confusion and uncertainty for your child.

Many children indicated to me that parental actions and conversations after games made them feel as though their value and worth in their parents’ eyes was tied to their athletic performance, and the wins and losses of their team.  Ask yourself whether you are quieter after a hard loss, or happier and more buoyant after a big win.  Do you tend to criticize and dissect your child’s performance after a loss, but overlook many of the same mistakes because he or she won?  If you see that you are doing this, even though your intentions may be well meaning, your child’s perceptions of your words and actions can be quite detrimental to their performance, and to your relationship.

One of the things that Coach Brown urges parents to be a source of confidence and comfort in situations such as when your child has played well in a loss, when your child has played poorly, and especially when your child has played very little or not at all.  Even then, it is critically important that you do not bring the game up for them, as uninvited conversations may cause resentment in children.  Give them the time and space to digest the game and recover physically and emotionally from a match. When your child is ready to bring the game up and talk about it, be a quiet and reflective listener, and make sure she can see the big picture and not just the outcome of a single event.  Help her work through the game, and facilitate her growth and education by guiding her toward her own answers. Kids learn a lot when they realize things such as “we had a bad week of practice and coach told us this was coming”  Most importantly says Brown, remember that your child always loves hearing you sincerely tell them “I love watching you play.”

The only exception to the above ‘Ride Home’ rule is when your child engages in behavior that you would not accept at home, such as spitting, cursing, assaulting an opponent, or disrespecting a coach or authority figure.  In these cases you should initiate the conversation, not as a parent to an athlete, but as a parent to a child.  Even then you must be careful and considerate of the emotions of the match, and choose your words wisely.  Deal with the issue, and then put it to bed; do not use it as a segue to a discussion of the entire game.

Not every child is the same, and some children may want to discuss the game on the way home. My advice is let them bring it up, and let them end the conversation. if you are unsure, ask your kids whether they want to talk about the game, and honor their feelings and their position on this issue. There is nothing, aside from the unacceptable behavior mentioned above, that cannot be discussed at a later time. The best part is, you will likely have a far better conversation about it hours after a game, instead of minutes. As many youth sports are entering the season of playoffs and state championships, emotions are higher than ever, stress and pressure are more prevalent, and it is crucial that you let the Ride Home belong to your son or daughter. They will thank you for it one day, that I promise. “

I hope everyone enjoyed this article as much as I did.  Not only as a parent, but also a coach, there is much to take away from this article.

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