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Archive for the ‘Kid's Stuff’ Category

Great things happening this week in The Cave

Tuesday, October 28th, 2014

Great things Happening This Week in The Cave!

BackFlip Workshop


Have you signed up yet? Join us on Saturday, November 1st, 2014 for a workshop on the back flip (ALL skill levels welcome). Using various equipment and trampolines, beginners will run through a series of drills to demystify the back flip and take some of the fear out of the equation. Those who already know how to do a back flip (or are close!) will be given challenges to help improve form or learn new variations.  This workshop is ideal for parkour athletes, free runners, crossfitters, trickers, dancers, gymnasts, cheerleaders, and anyone who likes to MOVE! Space is limited to 20 athletes only!
Ages 9-13 sign up here: http://www.inthecave.com/events?eventid=146
Ages 14+ (adults too!): http://www.inthecave.com/events?eventid=147

Gymnastics Seminar
We’re doing it again.  We have another gymnastics seminar coming up on Saturday, November 8th from 1:00-7:30pm. 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: http://www.inthecave.com/events?eventid=140.
CrossFit Competitions:
Is your name on the board??? This month we kicked off some GREAT in-house competitions, both the Challenge WOD and Monthly Skill Challenge , which are underway.  We’d love for you to participate!  Questions about rules, scoring, feedback or needing a judge?  E-mail Dana@inthecave.com.


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.  Plus, you’ll probably see some great pictures of what we’re up to also!  Check us out!

Haunted House THIS Saturday night!

Tuesday, October 21st, 2014

halloween-desktop-themesThe Cave will be hosting a Kid’s Night Out Haunted House! We encourage children to come dressed in their favorite Halloween costumes.
This event will be both drop off OR parents can stay and enjoy the fun with their child. We will have a spooky (all age appropriate) haunted house spread across our entire gymnastics facility with coaches inside to help guide children through. Fun activities and crafts will be on the other side of the gym for children to do, along with games and prizes. Towards the end of the night, a PG Halloween movie will be put on in our haunted house as a relaxing end to all the fun!
Hot dogs for dinner will be served to those who are being dropped off; finger food/light snacks will be available to those who will be dropping by.
Please register your child before attending this event at http://www.inthecave.com/events?eventid=143 adults do not need to register (unless you’re interested in going through the Haunted House!)

Start Time: Oct 25, 2014 05:30PM
End Time: Oct 25, 2014 10:00PM
Event Location: The Cave
Member cost: $35.00
Nonmember cost: $35.00

This Week in The Cave

Tuesday, October 7th, 2014

10399446_10204835902599953_944867572793468378_nWelcome!
Fall is in the air and classes are filling up as we continue to welcome our new members.  We’re excited to have both new and familiar faces in our CAVE community.  Welcome!

CrossFit competitions:
This month we kicked off some GREAT in-house competitions, both the Challenge WOD and Monthly Skill Challenge , which are underway.  We’d love for you to participate!  Questions about rules, scoring, feedback or needing a judge?  E-mail Dana@inthecave.com.

Yoga Survey
In addition to our existing morning Yoga Classes, we’d like to start an afternoon Vinyasa Yoga class concurrent with our youth programs, so there’s something for parents to do, too!  If you are interested, would you mind letting us know what times work best for you? Below is a link to a quick survey asking which hours on Tuesday, Wednesday, or Thursday would work best for you.  Do you want to know more about our Yoga classes? Please e-mail Stephanie at Steph@inthecave.com.

Fitness Goals
Now that the kids are back in school and routines have solidified, 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 me, Dana@inthecave.com and I’ll help get you started!
Haunted House
Bring your children to The CAVE’s Haunted House and community mixer on Saturday, October 25
th from 5:30-10:00pm.  Register here: http://www.inthecave.com/events?eventid=143
Halloween Hours
On Friday, October 31st, The CAVE will close at 5:00pm. Please note that we will be open for all regularly scheduled classes, in all disciplines, up to 5:00pm. All later classes are cancelled. If you have any questions regarding holiday hours, please contact Amy at amy.d@inthecave.com.  Yes, we are open all day on Columbus Day (Monday, October 13)

Gymnastics Seminar
We’re doing it again.  We have another gymnastics seminar coming up on Saturday, November 8th from 1:00-7:30pm. 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: http://www.inthecave.com/events?eventid=140.

The CAVE is Hiring
We are seeking another CrossFit coach to add to our fantastic staff. Candidates must have at least a Level 1 CrossFit certification. Come join our team in a fantastic community and facility. There are huge opportunities for learning and skill development. Both full and part time positions are available. There is significant opportunity for career growth!
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.


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.  Plus, you’ll probably see some great pictures of what we’re up to also!  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!

Kid’s Night Out next Saturday!

Wednesday, June 18th, 2014

The time has come to take the night off and drop your children off with us at The Cave!  Next Saturday, June 28th from 5:30-10:00PM is the night you have all been waiting for - Kid’s Night Out, Experiment Night!

Click here to registerexperimentnight_web

What’s Happening This Week in The Cave?

Monday, May 19th, 2014

ATTENTION!! Please note that The Cave will be CLOSED on MONDAY, MAY 26TH, in observance of Memorial Day.  All classes are cancelled for that day, EXCEPT CrossFit 9 and 10 am classes.

The Cave will be OPEN for all regularly scheduled classes (in all disciplines) on Saturday 5/24Sunday 5/25, and Tuesday 5/27. If you have any questions regarding Memorial Day hours or any other hours at The Cave, please contact Amy at amy.d@inthecave.com.

cf-games-2014Reebok CrossFit Regionals

Did you know Amanda Norton qualified and is competing at the Reebok CrossFit Regionals?  She’ll be competing from May 30 - June 1.  Regionals is a great way to meet others in the CrossFit community, witness some spectacular performances, and even pick up the latest in WOD wear.  Grab your CAVE shirt and purchase your ticket to come and cheer on Amanda!   Click here for the schedule of events.

Challenge WOD

There are a lot of empty spaces on WOD #2 for Challenge WOD.   This is your last week to get it done, so what are you waiting for??  The second WOD was announced last week, which you can read about right here. Want to know more about Challenge WOD? Check this out!

Kids Night Out:

waterfight531web

Forget the baby sitter and bring the kids to The Cave for Kids Night Out!  They will have a great time playing water games, doing skill work with coaches, and having a healthy bbq dinner — everything a parent would want for their kids night out!  The next KNO is May 31, click here to register. Don’t forget to pack a towel!
summer-parkour-campsfinal-1

Summer Camps
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!  Then be sure to register NOW as these classes fill up FAST!

Summer Camps:


This Week’s Happenings in The Cave!

Monday, May 12th, 2014

ATTENTION!! Please note that The Cave will be CLOSED on MONDAY, MAY 26TH, in observance of Memorial Day.  All classes are cancelled for that day. The Cave will be OPEN for all regularly scheduled classes (in all disciplines) on Saturday 5/24, Sunday 5/25, and Tuesday 5/27. If you have any questions regarding Memorial Day hours or any other hours at The Cave, please contact Amy at amy.d@inthecave.com.

Fantastic Acrobatic AcroYoga Workshop

May 18th 1:00 - 3:30PM

Combining partner yoga, partner acrobatics, and healing arts, AcroYoga helps build strength, confidence and trust.  Who wants to be fantastic when you could be Acrotastic?!  This workshop is guaranteed to make you work hard and gain skills while having a blast!  Come learn the ways and leave happy!  Space is limited so please register early!   AcroYoga beginner and intermediate levels welcome.

AcroYoga is an incredibly fun way to bust through fears, build trust in one’s abilities, form powerful friendships and large amounts of confidence. Crystal Hatzimichael is both an experienced AcroYoga teacher and a Thai Yoga Massage Therapist. Reserve your space now by e-mailing crystal@inthecave.com or calling (415)927-1630. $35

Challenge WOD

Thanks to Bo, Challenge WOD is off to a fantastic start!  We’ve seen some incredible athletic performances so far, and we can’t wait to see more!  The second WOD was announced last night, which you can read about right here. Want to know more about Challenge WOD? Check this out!

Whole Life Challenge

The Whole Life Challenge is a game/contest started by CrossFit LA. designed to help people make positive lifestyle changes by using accountability.  If you would like to participate in this challenge, sign up by going to our team page at:  http://www.whole.lc/wlcsummer14/pt/thecave.  We’ve had Cavers do the WLC before with great success.  Be sure to share this with your friends — they do not have to be Cavers to participate, nor do they have to be fitness nuts.  There are varying levels of participation.  Inviting friends to participate in the WLC with you may be a good way to get them thinking about their health and fitness without the full level of commitment of joining The Cave.

summer-parkour-campsfinal-1

Summer Camps

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!  Then be sure to register NOW as these classes fill up FAST!

Summer Camps:


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.

This Week’s Happenings in The Cave!

Monday, May 5th, 2014

What a great day for our BBQ!  A little breezy, but the sun was shinin’ and people were smilin’!  Thank you all for coming to The Cave’s Client Appreciation BBQ on Saturday.  It was wonderful to celebrate our achievements together and show gratitude all around!  Many CrossFitters AND gymnasts gathered to eat, drink and mingle.  Coach Bo proved his BBQ skills while Crystal showed she’s got game with a water-balloon toss,  and egg-in-spoon relay!  This place wouldn’t exist and be what it is without this community of students.  Thank you all for committing to this incredible journey.   - Rog & Pam

Fantastic Acrobatic AcroYoga Workshop

May 18th 1:00 - 3:30PM

Combining partner yoga, partner acrobatics, and healing arts, AcroYoga helps build strength, confidence and trust.  Who wants to be fantastic when you could be Acrotastic?!  This workshop is guaranteed to make you work hard and gain skills while having a blast!  Come learn the ways and leave happy!  Space is limited so please register early!   AcroYoga beginner and intermediate levels welcome.

AcroYoga is an incredibly fun way to bust through fears, build trust in one’s abilities, form powerful friendships and large amounts of confidence. Crystal Hatzimichael is both an experienced AcroYoga teacher and a Thai Yoga Massage Therapist. Reserve your space now by e-mailing crystal@inthecave.com or calling (415)927-1630. $35

Challenge WOD

Thanks to Coach Bo, the Challenge WOD is back and better than ever! This time around the in-house competition will consist of 6 workouts, each running for 2 weeks. At the conclusion of the 6 workouts, a winner will be chosen for Top Male and Top Female athletes. Read more about it here!

Whole Life Challenge

The Whole Life Challenge is a game/contest started by CrossFit LA. designed to help people make positive lifestyle changes by using accountability.  If you would like to participate in this challenge, sign up by going to our team page at:  http://www.whole.lc/wlcsummer14/pt/thecave. We’ve had Cavers do the WLC before with great success.  Be sure to share this with your friends — they do not have to be Cavers to participate, nor do they have to be fitness nuts.  There are varying levels of participation.  Inviting friends to participate in the WLC with you may be a good way to get them thinking about their health and fitness without the full level of commitment of joining The Cave.

summer-parkour-campsfinal-1

Summer Camps

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!  Then be sure to register NOW as these classes fill up FAST!

Summer Camps:


Spring Break Parkour Camp!

Friday, May 2nd, 2014

Parkour Spring BreakWe had an excellent Spring Break Parkour camp this year!  Coaches JB, Josh, Zack W, Andrey and Zach R. had a blast training parkour with an incredible group of young athletes.  Some highlights include:  Moving up parallel walls Jackie Chan style, lunch time adventures, dodge ball, ANW courses and, of course, an epic water balloon fight.  Thanks to all the amazing families who spent spring break with us!

Parkour Spring Break 2

It will be summer before you know it and I’m looking forward to more parkour fun with our traceurs.   I’m hoping to meet lots of new ones too!  Summer camps fill up fast, so be sure to reserve your spot today!