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Archive for the ‘crossfit’ Category

Post Exercise Nutrition (recovery-drink) Part 1

Wednesday, August 27th, 2014

rogue-shaker-bottle-2_2It’s hard not to notice the assorted blender bottles filled with some mysterious, powdery concoctions that CrossFitters run to inhale after they finish a WOD.  Have you ever wondered exactly what it is we’re drinking and why?  What is this strange powder? These interesting concoctions are our important post-exercise recovery drinks.  Now, allow me to explain the “why.”

Post-exercise nutrition can improve the quality and the rate of recovery after a serious exercise. The right nutrition ingested immediately following a workout, and up to two hours later, can drastically improve one’s recovery time. Classic signs of poor recovery include fatigue, lackluster workouts, extended muscle soreness, lack of increased strength, and lack of increased muscle mass.  Obviously, we’ll experience certain degrees of these signs at different times, but wouldn’t it be great to minimize them?

First, a little science lesson to aid in your understanding:  From a physiological perspective, muscle fibers are made of protein and will increase in size if the protein is synthesized. Exercise increases the breakdown in muscle protein while decreasing protein synthesis. Exercise also depletes glycogen (consisting of glucose molecules), which is what the muscles use for energy.

The goal of post-exercise nutrition is to replenish the glycogen stores and encourage protein synthesis, or muscle building. Carbohydrates are the body’s main source of glucose, the molecule used to build glycogen. By ingesting carbohydrates, glycogen stores are replenished rapidly, which is important because consistently low glycogen stores lead to a breakdown of muscle protein and a loss of muscle mass. Carbohydrates also increase the body’s insulin concentration, which is essential for glycogen and protein synthesis. Carbohydrates also promote the release of growth hormone, which promotes protein synthesis, and leads to increased muscle mass. Finally, carbohydrates decrease cortisol concentration. Cortisol, also known as a “stress hormone,” is released in response to both physical and psychological stress. During a workout, cortisol levels are increased, causing muscle protein to break down.

Adding protein to a carbohydrate mix will significantly enhance the release of insulin compared to carbohydrate alone.  Whey protein is quickly absorbed, while additional amino acids increase their availability to be used as building blocks. An important essential amino acid in a recovery drink is leucine because it works synergistically with insulin to maximize protein synthesis.


What does the the optimal post-recovery drink nutrition look like after a high intensity WOD?  The drink would consist of a mixture of carbohydrates and protein, with no more than a 2:1 ratio. If the recovery drink is consumed immediately following exercise, the rate of glycogen synthesis is three times higher than if it is consumed two hours after exercise completion. Therefore, it is important and more beneficial to consume the drink as soon after exercising as possible.


So, the next time you witness a box full of sweaty, exhausted CrossFitters reaching for their blender bottles filled with mysterious powder, you’ll know they are just making sure to get the most out of all the hard work they just did.

In the next post, we’ll compare and contrast the most popular recovery drinks!rogue-shaker-bottle-2_2

WOD Recovery Yoga Why You Should Do it

Tuesday, August 26th, 2014

As athletes, we are constantly looking for new ways to both improve performance and prevent injuries. We have found unique techniques to keep the muscles loose — utilizing a lacrosse ball to massage out deep knots, or stretch with bands to distract the joint and increase mobility. While all of these tools are necessary parts of a CrossFitter’s daily training plan, simple stretching is often overlooked and certainly underutilized.

WOD Recovery Yoga was developed by our on-staff yoga teacher and avid CrossFitter, Stephanie Ring. Teaching athletes yoga is her passion. This love of teaching yoga combined with her first hand knowledge of CrossFit inspired her to create a specific type of class geared directly toward the post workout needs of these athletes. Her anatomical knowledge of CrossFit movements combined with her in depth knowledge of yoga postures and sequencing, provides the athlete with specific and targeted stretches and sequencing to help unwind, stretch and mobilize those places in the body that need it most.

Still need more convincing? Here are 5 simple reasons to try WOD Recovery Yoga:

1. Involves less thinking, more stretching

2. Targets muscles specifically worked during WOD

3. Stretches muscles multiple times during class to release tension and improve flexibility

4. Increases body awareness

5. Slows down the body and mind to aid in recovery

WOD Recovery Yoga

Monday and Thursday   10:00-11:00am

Can’t make that time? Private instruction and semi-private classes are available.


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 Dana@inthecave.com 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: http://www.inthecave.com/about/jobs.

NPGL
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.
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!

Youth Strength and Conditioning classes

Tuesday, August 19th, 2014

Great groupDid you know The CAVE offers Youth Strength and Conditioning classes?The idea behind the YSC program is to combine fitness with fun and to help kids grow up healthy, strong and develop a lifelong love of working out. These classes are offered in the CrossFit area and are a great way to introduce your child to fitness and a healthy lifestyle.

We currently offer four classes for ages 11+:
Monday @ 5pm with Coach Patrick
Tuesday @ 3:30pm with Coach Dana
Wednesday @ 5pm with Coach Patrick
Thursday @ 3:30pm with Coach Dana

Kids can enroll in classes and pay by how many classes per week they plan on attending. See below pricing:
One class per week is $90 per month.
Two classes per week is $155 per month.
Three classes per week is $200 per month.
Four classes per week is $220 per month.
Drop-in $25
25% family discounts do apply for enrolled classes, not drop-ins. Class size is limited to 8 kids, and drop-ins will still be allowed if there are open spaces. Enrollment is easy — please either call the office (415) 927.1630 or e-mail me the details at Dana@inthecave.com.
By formally enrolling in a class, the coach can better predict the number of kids attending and therefore, provide the best experience possible. In addition, this commitment allows us to set goals for each individual child and progress toward them, which not only helps keep the children motivated to attend, but increases self-confidence when the goals are achieved.
YSC workouts are functional and natural, and correlate directly to your child’s physical needs in daily life, recreation and sport. Our experienced coaches are incredibly skilled at conveying the importance of lifelong health and fitness in a way that is meaningful and relevant to your child.
Your child doesn’t have to be an athlete to participate. Our training provides an atmosphere that is challenging, motivating and builds confidence. If your child is already athletic, we can help them become a well rounded athlete, excel in their current sport, and stay fit during the off season.
Classes are 55 minutes long and consist of a warm up, skill work, metabolic conditioning and stretching. Throughout class, we’ll talk about healthy eating and lifestyle habits. The importance and the benefit of the movements being taught, and how the children can apply them to their daily lives is greatly emphasized.
We’re excited about this program growing and look forward to working further with the youth in our community!
Class size is limited to 8, so sign up quickly!

CrossFit Day at the Oakland A’s

Friday, August 15th, 2014

crossfitasday_web1

We’re really excited to be part of the first ever “CrossFit Day at the Oakland A’s” on Sunday, September 7. Bring your family and join The CAVE at an Oakland A’s game! In addition to special Field Level seating, 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!

The 20 gyms with the most attendance at the event will be able to select an athlete to go onto the field and compete (they are selecting 10 males and 10 females).  Let’s try to get one of OUR athletes in the field!  This event is fun for the entire family and a great way to expose your friends to CrossFit.  Won’t you join us?

Special pricing for tickets is $26.

Register: http://www.inthecave.com/events?eventid=137

Event Location: Oakland Coliseum

Member cost: $26.00

Maximizing Power– Maintaining and Increasing Flexibility in the Hip Flexors

Tuesday, August 12th, 2014

Profile BW

When we talk about the role of the hip flexors in squatting technique and running power, we can begin the conversation in terms of flexibility. Tightness in the hip flexors can prevent full extension as you come out of the squat, can pull on the pelvis as you lower down to prevent your back from staying upright, or decrease your full power potential during your run stride if you can’t fully extend the hips as the striking foot leaves the ground behind you.

Without getting too anatomical, the hip flexors consist of 3 main muscles:  Illacus, Psoas Major and Rectus Femoris. The Iliopsoas, (more commonly referred to as the hip flexors) flex the hip joint as well as stabilize the low back. The Rectus Femoris (top most quad muscle) — along with some other muscles we won’t get into today– assist with that hip flexion. Try standing up straight, lifting your knee up so that it is parallel with your hip. Now, find the hip crease, press down, and you should feel a tense muscle which is most likely the Illacus. Now from here, straighten your leg, keeping it as high as you can. Feel for the muscle on the very top of your thigh, that is the Rectus Femoris.

If you found it difficult to find these muscles on your own body, here we get a little more precise with the anatomy, so that you can see where exactly these muscles are in relation to your hip joint.

Illacus –The muscle that inserts into the inner side of hipbone, joins with the psoas major and originates in the inner flat surface of the hipbone.

Psoas Major — This muscle originates in the lumbar spine, specifically T12-L5 and joins with the Illacus and inserts into the inner side of the hipbone.
Rectus Femoris — One of the quadriceps muscles, the Rectus Femoris originates at the wing of the ilium (i.e. the upper lateral parts of the pelvis) and attaches to the patella tendon (knee cap). Profile BW

If you are squatting heavy, semi-heavy at high reps, or running consistently each week, then keeping the hip flexors relaxed and flexible must be part of your training program. Even if you are starting from a place of great flexibility, remember that every squat and every stride is a concentric contraction of this group of muscles, meaning they shorten each time they are used. And if you don’t stretch the muscles to regain the length you started with, they will continue to shorten which may cause issues with your squat form or power output during your runs over time. This is precisely why we stretch.

The sequences of stretches below increase gradually in their intensity and should be approached in this order to minimize over-stretching and maximize flexibility. Now that you know where the target muscles are located, be focused and deliberate in your stretching to increase efficacy of each stretch.
Tips:

  1. Make sure to keep the hips square as you come into the stretch, the front heel grounding and the hips stable, but relaxed, so that the body can ease into the stretch and the hip flexors can release.

  2. It is recommended that you stay in each stretch for about a minute, making sure to switch sides before moving on to the next stretch.

  3. As these stretches increase in intensity, only go as far as your body is willing to go. Meaning, once you feel a good stretch, stay where you are and breathe.

  4. Before you move on to the next one in the series, switch sides.

Pictured below is CrossFit NorCal Regionals Athlete Amanda Norton out of CrossFit Marin. After the 2014 Regionals, Amanda had tightness in both hip flexors which translated into pain and tightness during squats. She has been working diligently to keep the hip flexors open and uses these stretches regularly, especially after heavy squat days.

A. Foam Roller: This works to relieve the tension in the region of the hip flexors to prime them for stretching. Make sure to place the foam roller in the hip crease and slowly roll back and forth to massage the hip flexors and top of the quads.

B. Low Lunge: Keeping the torso upright while the hips relax toward the ground, target the Illacus.

C. Low Lunge Side Stretch: Keep the torso upright while the hips relax toward the ground. As you lift your arm up, find the side stretch, then turn that side of the upper chest toward the ceiling and lift, finding a slight backbend. This will not only stretch the Illacus, but also the Psoas Major as well.

D. High Lunge: The focus for the high lunge stretch should be on lengthening the tailbone down toward the ground as you extend through your back heel to target the Illacus.

E. High Lunge Side Stretch: The focus for this stretch is the same as low lunge but now you are adding the side stretch. Find lift in the upper chest as you turn that side of the chest up for a slight back bend.

F. Low Lunge On Block or Plate: This is the same position as low lunge but now we are  elevating the front foot to deepen the stretch in the Illacus.

G. Foam Roller with Bent Knee: At this point in the sequence your hip flexors have opened up. These next three stretches will help you access the inner most parts of the hip flexors and quads. For this foam roller stretch, we are using the same principles as when the leg was straight, but here you are able to access the muscles more thoroughly.

H. Low Lunge with Quad Stretch: The set up of this stretch starts with low lunge. Walk the front foot a couple of inches out to the side and then bend the back knee and grab for the foot with the opposite hand. If that is not possible, use a strap and wrap it around the foot.

I. “Couch” Stretch: The name of this stretch doesn’t give it the justice it deserves. Shout out to the coaches at CrossFit Marin for coming up with such an innocuous name. This is a deeper version of the previous stretch and all the same rules apply. The bottom knee should be as close to the wall as you can get. The bent leg’s foot should be pointing up. Send your hips back to a point where you feel the stretch along the top of the quad and up into the hip flexor. Every few breaths, shift the hips back toward the wall to deepen the stretch.

This Week In The Cave

Monday, August 11th, 2014

photo-11Thank you to everyone who attended our CrossFit Trainers Gymnastics Seminar and helped make it a huge success! It was a fantastic opportunity to learn higher level skills and further details about basic ones too.

NPGL — San Francisco Fire!

Join us on the GRID to cheer our local NPGL home team, the SF Fire, for their inaugural season.  Today is the last day for group discount tickets with the CAVE.  Want to know more?  Read here. Want tickets?  E-mail dana@inthecave.com.

firesale

Summer Camps

Summer is winding down, but there’s one more week of camp at the CAVE: Parkour:  August 18-22

Come to parkour camp and learn how to run literally anywhere. Walls and fences become aids to movement. Learn how to safely and efficiently navigate any environment. Learn this discipline from deeply experienced coaches. Parkour camps will develop strength and agility. The discipline also allows freedom and creativity as children work out how to best use their abilities to overcome obstacles.

REGISTER ON-LINE or call (415) 927-1630.

CrossFit Day at The Oakland A’s

Sept. 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! Sign up: CrossFit Day at The Oakland A’s

The CAVE now has yoga!
Reminder:  Last week, 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: http://www.inthecave.com/other_classes

Fall Class Registration

Very quickly, summer is coming to a close, and the beginning of the school year is right around the corner! That means it is time to begin planning for the Fall!  Classes fill up super fast in the Fall, so 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.

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!


The NPGL Has Begun. Let’s all GO!

Friday, August 8th, 2014

cover1-1
The NPGL Has Begun!
If you haven’t yet heard of the NPGL (National Pro Grid League), chances are, you will very soon. Like now. The new sport is poised to make major headlines this year, and it may very well change the way we look at professional athletes forever.
The NPGL consists of 8 teams from around the country that come together for competitive, televised matches, similar to professional football or baseball. However, one of the distinctions of these gladiator style matches is they aren’t decided by baskets or goals scored - they’re based on points earned by each team’s performance together in 11 races, combining strategy, brute physical power, and agility. To read about the 11 races please click here.

The Fire ladies, Eleni Frediani, Whitney Heuser, and Courtney Walker showing excellent form with their hand stand push ups.

The Fire ladies, Eleni Frediani, Whitney Heuser, and Courtney Walker showing excellent form with their hand stand push ups.

Unlike any other professional sports league, NPGL teams will be co-ed (equal number of men and women) with at least one of each aged 40 years or older! Each team is made up of specialists: the Workhorse who can do just about anything; the Sprinter who can crush any movement under 30 seconds; the gymnast who can handle unusual movements. Pacing is pretty much non-existent, so these races are fast. If you thought the CrossFit Games was a fast paced adrenaline rush, a 2 hour GRID match is going to be INCREDIBLE!
The inaugural GRID season begins on August 19th at Madison Square Garden in New York City and ends on October 3rd at Mandalay Bay on the Las Vegas Strip. Every regular season match will be streamed live to npgl.com. Ten hours of the playoffs will be telecast live on NBC Sports Network.

Cave Fire Road Trip!  Let’s all GO!

We are hoping to have our CAVE family support our local team, the San Francisco Fire. We are organizing a CAVE road trip to the Fire’s first home match of the season against the Philadelphia Founders. It’s on Thursday night, August 28th at the Haas Pavilion in Berkeley located on the Cal Berkeley campus.
To sit together with seats with backs, we can order tickets as a group. The tickets are $47. each, but with a group discount, tickets will be $42.30. A huge thank you to Rich LeFurgy for making this possible!
The order is going to be placed by MONDAY, so please either respond to the Google group thread or e-mail me at dana@inthecave.com.

fire

Go SF FIRE!

How long does it take to improve in CrossFit?

Wednesday, August 6th, 2014

Below is a re-post from the Beyond The White Board Blog — y’know, the app we all use to track our fitness. Over the past 6 years, the folks at BTWB analyzed fitness level data from over 65,000 athletes, in an effort to increase the data driven knowledge available in our CrossFit community. As does any sport, CrossFit has it’s own unique improvement curves and it was interesting to see how my years in the sport applied to this study.
I’d love to hear your thoughts on it below. I hope you enjoy this article as much as I did.
How long does it take to improve in CrossFit?
Almost a year ago, we launched our “Fitness Level” and “Weaknesses” features as part of our new Analyze section. These features were designed to give athletes more information and analysis about their workouts and their physical capacity. For every athlete on our site, we calculate their “Fitness Level”, which is a single number from 1-99 that represents their overall Fitness. This is a single number that captures how an athletes performance stacks up to the rest of the community.
julie-foucher-web-4

Definition of Fitness vs How Fit You Are

Greg Glassman defined fitnessand with it started a fitness revolution. However, it was still tough to figure out how Fit an athlete was at any given time. We set out and solved this problem withFitness Level. Now, by performing a hand-full of workouts we can accurately calculate how fit an athlete is at any given time. For example, Julie Foucher, CrossFit® Games veteran who has posted over 4,000 results on beyond the whiteboard over the years, has a Fitness Level of 95. As you will see, we’ve found that games caliber athletes need to be at this level. This insight opened the door to many other questions, mainly, “”How long will it take to improve in CrossFit?”.
Fitness Level Overview
Improving Your Fitness

On average, it takes about 5-6 months to improve your Fitness Level by 10 levels.

bar_graph
New & Intermediate CrossFitters can improve quickly
When you are fairly new to CrossFit® you can improve at a pretty quick rate. If you’re currently between 1-60, stay committed and consistent because you have a chance to raise your Fitness Level by 20 levels per year. In fact, on average, it takes 19 Months to improve from a level 50 to a level 80. In short, eat well and get to your CrossFit Affiliate a few times a week.
Advanced CrossFitters
On average, it takes about 5-6 months to improve your Fitness Level by 10 levels. This rate holds true until you get to Level 80. Going from level 80 to 90 takes over 8 months, on average, which is 45% longer than it takes to go from 70 to 80. To make Regionals, you need to be near a level 90.

To make Regionals, you need to be near a level 90.

Elite CrossFitters
To get to a level 95, which is near Games level, it takes about 6 additional months. As your level gets higher and higher, it becomes more and more difficult to continue increasing your level. The difference between one or two levels at the top is huge.
Nutrition, Sleep and Recovery
“I have really prioritized my goal of training for the CrossFit Games and with that comes prioritizing sleep, nutrition, and recovery,” Julie Foucher recently told us. Nutrition and sleep play a big factor in increasing your Fitness Level. Although they might not have the same diets, it seems most advanced and elite CrossFitters pay attention to how they eat and sleep. If you’re looking for more information a great place to start is Zone Meal Plans or talking to a trainer at a CrossFit Affiliate.

“I have really prioritized my goal of training for the CrossFit Games and with that comes prioritizing sleep, nutrition, and recovery,” -Julie Foucher

Case Study
Below is a Fitness Level histogram of Nick Robles. In 2012 he finished 123rd in the Open for the SoCal Region with a Fitness Level of 82. In 2013 he finished 95th with a Fitness Level of 86. This year he finished 34th with a Fitness Level of 88, earning him a qualifying spot at Regionals. It took him 16.5 months to increase his Fitness Level from a 50 to an 80, which is slightly above average. It took him another 8.5 months to go from an 80 to a 90, which is just about average.
Nick-Robles-FL-History
The Novice Effect
This phenomenon is similar to what Mark Rippetoe calls the “Novice Effect”. In the first 2 to 3 years of training, you see fast improvement. But as time moves on, improvement slows and it often takes more extra work and advanced programming to get to the higher levels. He designed this chart specifically for Strength development, but the data suggests that there is a similar effect going on in CrossFit® training as well.
Novice-Effect-Rippetoe

Source: “The Novice Effect” by Mark Rippetoe

As you can see in the above analysis, it takes quite a few years of consistent training to get to a competitive level in CrossFit®. Keep in mind though, that it is getting harder every year. If someone is just starting now, in 5 years the bar will have moved even higher. We still believe that making Regionals is an attainable goal for some of our top members, but the possibility of a brand new member getting there anytime soon is getting a lot less likely.
Theoretical Fitness Journey
Combining all the data discussed above here is a theoretical journey in CrossFit. We are confident that if you stay consistent with training and eat/sleep/rest well you will be able to increase your Fitness Level at a similar rate. Although in the beginning you will definitely see results and become a lot fitter, it will take some time to become very fit(Level 80+). That’s the reality and sadly it’s contrary to a lot of other fitness claims. In Fitness, just like life, the journey is the reward. Enjoy it.
fitness_journey

In Fitness, just like life, the journey is the reward. Enjoy it.

Notes

To answer the questions in this article, we looked at Fitness Level data from over 65,000 athletes over the past 6 years. Because of the breadth and depth of our dataset, we can pull out some pretty awesome time series trends. We will continue publishing these types of articles in an effort to increase the data-drvien knowledge available in our community. We hope this will help further the evolution and improvement of our fitness methodologies.

This Week In The Cave

Monday, August 4th, 2014

photo-10Summer Camps
Summer is winding down, but it’s not too late to treat your kids to a week of summer camp at The Cave! If you like the idea of keeping the kids healthily active during the summer (while giving parents a few hours break),  check out our Summer Camp schedule below!
Summer Camps Date:
Gymnastics:  August 11-15
Parkour:  August 18-22

REGISTER ON-LINE OR CALL (415)927-1630.

CrossFit Trainer’s Gymnastics Seminar

You don’t want to miss this! Spend 3 hours with Roger Harrell - founder of the CrossFit Gymnastics Certification program - learning how to properly teach gymnastics fundamentals in a CrossFit program. Detailed progressions will be covered. Key safety concerns will be addressed specifically geared toward teaching gymnastics movements to adults. Click here to register.

This seminar is coupled with the Athlete’s Gymnastics Seminar.Member’s cost for both Trainer’s and Athlete’s seminars is $90, non-member cost is $100. Call (415) 250-9710 to sign up for BOTH seminars and receive the special pricing.

CrossFit Athlete’s Gymnastics Seminar

Spend 3 hours with Roger Harrell - founder of the CrossFit Gymnastics Certification program - learning gymnastics movements. This seminar is focused on proper and efficient execution of key gymnastics elements. Get started or improve your technique on a variety of movements. Learn how these skills truly break down to work toward mastery. Floor, rings and parallettes will be covered in detail with an introduction to other gymnastics apparatus. Learn some key techniques to dramatically improve your efficiency and enable performance of skills you thought unattainable.Click here to register.

This seminar is coupled with the Trainer’s Gymnastics Seminar. Member’s cost for both Athlete’s and Trainer’s seminars is $90, non-member cost is $100. Call (415) 250-9710 to sign up for BOTH seminars and receive the special pricing.

wod_recovery_yoga2-1Yoga at The Cave
Starting the first week in August, we’ll be adding 3 new classes to our schedule:
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: http://www.inthecave.com/other_classes


Fall Class Registration

Yes, it is only mid-summer, but it’s already that time to begin planning for the Fall!  Classes fill up super fast in the Fall, so 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.