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Archive for the ‘Kid's Stuff’ Category

This Week’s Happenings in The Cave!

Monday, April 21st, 2014

cave_client-bbq6_webCave Community BBQ!
The Cave is hosting a Client Appreciation BBQ event on May 3rd from 1:00-7:00PM.  All are welcome to attend, though we will be paying extra special attention to our CrossFit community! They have worked very hard this year and deserve some home cookin’ and some fun!
If you’re looking to show off your awesome paleo (or non-paleo) cooking skills, you’re in luck for this is a pot-luck event.  The Cave will provide the bulk of the food and drink, but feel free to bring a dish to share! Come prepared to participate in some fun games and contests for prizes.  Who doesn’t love an old fashioned water balloon toss or three legged race? It is important to note that The Cave will NOT be providing child care at this event, however, children are welcome to attend. We hope to see you there!

Kid’s Night Outkno_hotdog
Next Kid’s Night Out is April 26th.  It’s Sports Night, with hot dogs for dinner!

At Kid’s Night Out your child will have 4 1/2  hours of non-stop activities! Children will play themed games, win prizes, enjoy free play and/or skill work, do crafts, eat a gluten-free meal, and settle in for an age-appropriate movie at the end of the night.

Reserve your space now by e-mailing crystal@inthecave.com or calling (415)927-1630. $45 at the door or $35 in advance. 25% off sibling discount

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

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, April 14th, 2014

cave_client-bbq6_webCave Community BBQ!

The Cave is hosting a Client Appreciation BBQ event on May 3rd from 1:00-7:00PM.  All are welcome to attend, though we will be paying extra special attention to our CrossFit community! They have worked very hard this year and deserve some home cookin’ and some fun!
If you’re looking to show off your awesome paleo (or non-paleo) cooking skills, you’re in luck for this is a pot-luck event.  The Cave will provide the bulk of the food and drink, but feel free to bring a dish to share! Come prepared to participate in some fun games and contests for prizes.  Who doesn’t love an old fashioned water balloon toss or three legged race? It is important to note that The Cave will NOT be providing child care at this event, however, children are welcome to attend. We hope to see you there!

Kid’s Night Out

Next Kid’s Night Out is April 26.  It’s Sports Night, with hot dogs for dinner!  Reserve your space now by e-mailing crystal@inthecave.com or calling (415)927-1630. $45 at the door or $35 in advance.

CrossFit Open Masters Qualifier

Masters competitors who finished in the top 200 worldwide in their age division in the Open are invited to compete in the Masters Qualifier. The Masters Qualifier runs from April 17-21. At 5 p.m. PT on April 17, four workouts will be released. Competitors will have four days to complete the workouts and submit scores. The Cave has 5 athletes competing this weekend!   Stay tuned to the blog and our Facebook page for more information.

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:


What’s Happening This Week In The Cave?

Monday, April 7th, 2014

NEW PARKOUR CLASSES!

The following new parkour classes have officially opened:
Parkour Essentials with JB Monday 4:00-5:00 PM
Parkour Flip & Flow
with JB Monday 5:00-6:00 PM
Parkour Essentials
with JB Monday 6:00-7:00 PM

If you are interested in enrolling your child into any of the classes mentioned above, please contact Crystal at crystal@inthecave.com.


SAVE THE DATE!

Cave Client Appreciation BBQ — Saturday, May 3rd 1-7PM.  Stay tuned for more information!

There are still a few spots left in our Spring Break Camps!
Are you looking for some fun activities to keep the family busy during the spring break?  Our Spring Break Camps are perfect for any kid at any level!   Kids love spending extra hours with their coaches or getting to know new ones.
thecave-spring-break-camps_web
Spring Break Camps:


Register on-line by clicking the links above, OR call 415-927-1630 to sign up now!

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, - these classes fill up FAST!
Summer Camps:

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

What’s Happening This Week in The Cave?

Monday, March 17th, 2014

SALE ON CAVE APPAREL!  ALL VINTAGE T-SHIRTS AND TANKS  $10.00 each.

Congratulations to our Gymnastics Team for an incredibly successful season!  Several gymnasts are headed to States next week!   Stay tuned for more details.

Kid’s Night Out
Saturday, March 22, 5:30-10:00PM

Kids Night OutEnjoy an evening to yourself by dropping your children off at The Cave on Saturday, March 22nd, for Movie Night!  Children will enjoy hours of games, a gluten free dinner, and watch a PG-rated movie!
Ages 5 and up.
Register NOW for $35

Day of Event for $45

Please contact Crystal at crystal@inthecave.com

OR call 415-927-1630 to sign up now!

Are you looking for some fun activities to keep the family busy during the spring break?  Our Spring Break Camps are perfect for any kid at any level!   Kids love spending extra hours with their coaches or getting to know new ones.

thecave-spring-break-camps_web

Spring Break Camps:


Register on-line by clicking the links above, OR call 415-927-1630 to sign up now!

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, - these classes fill up FAST!

Summer Camps:

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

What’s Happening In The Cave This Week

Monday, March 10th, 2014

SALE ON CAVE APPAREL!  ALL VINTAGE T-SHIRTS AND TANKS  $10.00 each.

Kid’s Night Out
Saturday, March 22, 5:30-10:00PM

Kids Night OutEnjoy an evening to yourself by dropping your children off at The Cave on Saturday, March 22nd, for Movie Night!  Children will enjoy hours of games, a gluten free dinner, and watch a PG-rated movie!
Ages 5 and up.
Register NOW for $35

Day of Event for $45
Please contact Crystal at crystal@inthecave.com

OR call 415-927-1630 to sign up now!

Pose Running

Running Clinic hosted by Tim Hill Saturday, March 15th 12:30-3:30PM 

By learning proper movement patterns in the classroom and through drills, you will develop an understanding of the forces involved in running and how to create momentum with the least amount of effort and lowest impact forces. The clinic includes, but is not limited to, video analysis, technique philosophy, education and drills. The Pose Method is a system for teaching human movement. Learn to run faster, more efficiently and without injury!
For more information or to register CLICK HERE.

Double Under Seminar hosted by Shane Winsor
Sunday, March 16th 10:00-11:30AM

The RPM Jump Rope Experience is lead by multiple time National and World champions who are true subject matter experts in the sport of jump rope. They have been competing and coaching their entire lives, and are effectively able to break down technique and explain the nuances and details of what it takes to become an efficient jumper, This DU hands-on clinic is for all levels, including:
double_under
- those who want to do their first DU
- those who are looking to string together a few DUs
- those who want to become efficient at DUs
- those who want to develop speed with their DUs

Improve your double unders or get them for the first time!
For more information or to register CLICK HERE.
Spring & Summer Camp Dates are here!
Camps run 10am-2pm daily.   Your kids will LOVE it!!
Cost:Full week $320
3 Days $235

Spring Break Camps:
Summer Camps:

REGISTER ON-LINE OR CALL 415-927-1630.  Do it NOW, camps fill up fast!

What’s happening at The Cave this week

Monday, February 17th, 2014

This week at The Cave:

CrossFit Open kickoff party - Friday February 21st @ 7pm

Come celebrate, learn and get motivated for the open!  First workout announced on Feb 27:  Click here for more information about why you should do the open!

Pose running seminar march 15th 12:30-3:30pm
3 Hour running seminar to improve efficiency, reduce impact and increase speed!

Double under clinic march 16th 10-11:30am
Improve your double unders or get them for the first time - World Record holder Shane Winsor
kno_movienightnext kids night out - saturday february 22nd 5:30-10:00pm “movie night”
email Crystal@inthecave.com to sign up!

Don’t wait to long, these camps fill up quick!


The Cave T-Shirt Contest

Wednesday, July 3rd, 2013

T-Shirt DesignHello Fellow Caver’s!

We need new Cave shirt designs and we are asking our Fellow Cave family to help us design them!

Design a tee shirt that best represents The Cave. This design can be for Gymnastics, Parkour, CrossFit, or just The Cave in general. The top three designs will then be voted on by The Cave community.

If your design wins, you’ll receive a FREE T-shirt along with a customized workout named after you! Shortly after, we’ll have a BBQ to unveil the winner, their T-shirt and their work out!

So come on Caver’s, lets get those imaginations roaring and lets come up with the next Cave T-shirt!

Please Submit your design by August 1,2013

Submit your design to the office or Email to crystal@inthecave.com

**Please make your drawing outlines as dark as possible, trace over them with a sharpie if you can**




Exciting News in the World of Gymnastics in The Cave!

Tuesday, November 6th, 2012

In the past months, there have been many exciting chCave Gymnastics Coachesanges to the gymnastics program, as far as scheduling, gender specific classes, level specific classes, etc.  In doing so, we feel it’s important to create a fun and Cave-Like atmosphere on the gymnastics floor, so…

The Cave is pleased to announce our new level names!

Mommy and Me (14 mo-3 yrs) are the “Cave Cubs”

Preschool (3-4 yrs) are the “Squirrel Monkeys”

Preschool (4-5 yrs) are the “Spider Monkeys”

Preschool Hotshots are the “Gibbons”

Level 1 Girls are the “Leopards” and Level 1 Boys are the “Chimps”

Level 2 Girls are the “Snow Leopards” and Level 2 Boys are the “Gorillas”

Level 3 Girls are the “Black Panthers” and Level 3 boys are the “Silverbacks”

Once a student passes level three, they are considered to be on our “Team.” We are expecting to have competitive team very soon!

So what does it mean to be a Cave animal?  Well, each child enrolled in a class is given a Cave wristband designating their animal name.  We welcome students to wear them during class!  Additionally, if a gymnast is moved up to a higher level, they will be given another Cave wristband rewarding them for their achievements.  Other gym “shwag” may be given out as well.

Moving levels brings us to our other exciting news: Skill sheets!

All recreational classes (Hotshots, and Levels 1 and up) will be working off of skill sheets.  Not only will these create better guidelines for our gymnasts to know what skills they need to improve on, but the skill sheets will also provide a good framework for moving a student to a higher level.  Our goal is to create a productive way of keeping track of each gymnast’s individual success, rather than being meant as a grading system or comparison to other students.  It’s important to us at The Cave, to recognize each child for their individual improvements.

The skill sheets will have 3 tiers of skill completion: completion, competency, and mastery.  In order to move a child to a higher level, they will need to have at least 80% completion of skills, 75% competency of skills, and 70% mastery of skills.

Skill sheets will be kept at The Cave, until gymnasts have successfully completed the necessary skills.  Once the gymnast has reached his or her appropriate percentages, they will be given the skill sheet to take home and post with pride!

We are so excited to launch this new piece of gymnastics in The Cave!  If you have any questions or comments, please feel free to contact the Gymnastics Director.

Train hard!

Girl Parkour, Less Excuses, Ninja Warrior Seminar & More Training

Saturday, October 13th, 2012

During a conversation with a relatively recent Caver who has been doing CrossFit with us for a few months, I asked her if she’d be interested in taking a parkour class.  I was very surprised when she told me that it seemed to her that Parkour was more of a “guy thing” or a boy’s sport than a girl’s.  Now, in my opinion, there may be some good reasons why not to try parkour, but that should definitely not be one of them.  Parkour isn’t a guy’s sport, especially not any more than CrossFit is a guy’s sport!  I can see why some people may think that, say, boxing is more becoming for men than for women (that is not my personal opinion, women can be boxers if they so choose, but I can understand that line of thought more so than for other sports.)  but women excel and love to practice most sports, and especially parkour!  It is actually more beautiful to watch, in some ways, than guys doing parkour.  While elite traceurs (male parkour practitioners) can be more powerful and explosive, traceuses (female parkour practitioners) are generally more graceful and have beautiful “flow” and lines.  It’s hard to explain, but I really don’t have to because I have a video to prove it and you’ll see what I’m talking about:

So now we’ve settled that issue.  Parkour isn’t “for boys”.  How about for CrossFitters?  Well, depends what kind of CrossFitter you are.  It seems that these days CrossFitters are interested simply in CrossFit.  Old school CrossFitters had a broader interest.  Back in the day, when no one knew what the hell CrossFit was, some of us (including Roger and myself) were like CrossFit evangelists telling everyone about it, and Greg Glassman would travel around with his posse talking to people and having seminars and explaining to people “What is CrossFit”.   This is a partial quote from the “What is CrossFit” page on CrossFit.com:

“Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing.  Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.”

Back then it wasn’t about simply decreasing your Fran time, or 1-rep maxes, it was about being exposed to a wide variety of movement stimuli.  ”Our specialty is not specializing.  Combat, survivial, many sports, and life reward this kind of fitness..”  part of the prescription was to go out and try all these things, including gymnastics.  As a matter of fact, my second exposure to parkour came at a CrossFit certification seminar in Sta Cruz where Glassman had guest speaker Jesse Woody from American Parkour do a little presentation on parkour as part of the cert.  In my own Level-1 certification I assisted Roger in teaching the gymnastics segment (we taught handstands, back handsprings, round offs, rolling, presses, etc- not just “handstand push-ups” leaning against a wall) and we got to learn combat from John Hackleman.  It was all part of the program just as much as working with a barbell was.  The CrossFit that I was exposed to at first which drew my attention included all these interesting things and the piece that resembles it the most is when I see it at the highest level at the CrossFit Games.  At least they got to do a triathlon, run an obstacle course and throw stuff.   So my point with all of this is that it saddens me when Cavers box themselves in to just “specializing” in CrossFit.  You should go out and try stuff!  But you’re afraid of getting hurt!- OK, be extra conservative.  Don’t do anything rash or be reckless.  Swim in a pool, not in the open ocean.  Try parkour in a safe gym environment with instruction, not on a wet metal rail over asphalt.  Try rock climbing in a gym first before you go do it at the Red River Gorge.  Recently not only Cavers but thousands of athletes went off to do the “Tough Mudder”.   I heard about a lot of injuries, not just from our gym but from friends of friends.  I can guarantee you that if these people trained Parkour in a gym environment first before going off and trying obstacles with a 10 mile run built in they would have been far less likely to get hurt than if they just “winged it”.   Their prior experience would have left them much more confident as well.   Sure it’s possible to get hurt training new sports in the gym, but it definitely makes you more robust in other activities and the real world!

Now this relates to the  ”American Ninja Warrior & Parkour Seminar” that I am hosting here at our very own Cave on Nov. 4th (for adults) and Nov. 3rd (for kids).  (The kid’s event is basically sold out but if the weather forecast is for no rain we will open 12 more kids slots.)   This, believe it or not,  is the perfect situation to step out of your comfort zone and do something new- and relatively safe.  How “relatively safe”?  As safe as your CrossFit class.  Seriously. That safe. Maybe safer.  We are very good at designing and scaling obstacles and as long as people listen to instructions and don’t go try something stupid that they’re asked not to do, the risk is minimal.  Usually athletes surprise themselves and have big smiles on their faces the whole time and thank us later.  What if you can’t make it or it’s not your thing?  That’s fine, but try something else.  Dance.  Judo.  Gymnastics.  Try something that involves different types of coordination, agility, body control and timing.  Maybe it’s picking up an old ball sport that you used to play with your friends as a kid like tennis, baseball or basketball or perhaps it’s going biking, skiing or snowboarding with some of your fellow Cavers.  Maybe it’s taking your old skateboard out of the garage, albeit going to the sporting goods store to buy a helmet, wrist guards and knee pads.  Live it up, use your body. It’s rewarding!

The Cave’s / CrossFit Marin’s 6th Birthday

Saturday, September 29th, 2012

On October 6th of this year it will have been 6 years since Roger and I registered the fictitious business name for CrossFit Marin.  We opened the business’ bank account with $500 each.   At first most of our equipment was comprised of PVC pipe so that we could drill the Olympic lifts.  There may have been a couple of dumb bells too.  The gym has come quite a ways since then, and it’s not just because of Roger and me.  It’s because of the hard work and dedication of the coaches, the clients, and the vision of the new (part) owners of the The Cave as well.  Here are a few random pictures that I found in my phone of back in the day.  Most of these are from around 2009.  I chose to post the first one because many of you will notice the big pull-up rig next time you come into the gym.  Well, this is where that rig used to be.  Looks different, huh?!

A view from outside of the main roll-up door to the CrossFit area, which back then was right next to the gymnastics area.

A view from outside of the main roll-up door to the CrossFit area, which back then was right next to the gymnastics area.

Back then we were in the habit of teaching Sunday classes at Pixley Park, which we got used to in 2008 when we were… ummm…. homeless.

A parkour & CrossFit set-up at Pixley Park.  Is that Debbie Primo doing farmer's walks?

A parkour & CrossFit set-up at Pixley Park. Is that Debbie Primo doing farmer's walks?

Did you all know that Coach Bill Berry is also known as 001?  (Double-O-One)  That is, he was our very FIRST client in October of 2006!  Here he is teaching Armando (who is responsible along with his wife for painting most of our gym.  Nowadays Amy Dockus has did most of the painting of the office area) L-sits on the parrallettes:

Bill Coaches Armando while Ivette looks on

Bill Coaches Armando while Ivette looks on

This following picture fills me with joy and pride.  (Sounds hokey, I know, but really it makes me tear up.)  The young lady coaching the little kids in this picture is Seraphina Schinner at age 15, coaching her pre-school gymnastics class.  Back then I coached her in parkour and taught her how to teach gymnastics along with the other senior coaches.  These days she’s an experienced coach, is level-one CrossFit certified.    When she gets back from France in January she’ll just be turning 18.  Hopefully she’s been training over there!

Seraphina teaches pre-school gymnastics.

Seraphina teaches pre-school gymnastics.

Here’s a picture of Karen LeFurgy (well, her back, anyways) walking past the CrossFit aftermath and another one of Jean-Luc and Karen after I ran them through foundations-4.  I’d like to note the the LeFurgys have worked hard at building up the business, doing much of the re-branding as “The Cave” and the marketing work, which was a very long and involved process.  Rich LeFurgy is also now one of our coaches.

Karen LeFurgy walks by the CrossFit aftermath

Karen LeFurgy walks by the CrossFit aftermath

Karen & JL after Foundations-4 (Old school foundations-4!)

Karen & JL after Foundations-4 (Old school foundations-4!)

I know you know that coach Bo is strong… but did you know that Coach Bo is Ninja?  Don’t let that deep-voiced corn husking farm boy fool you.  I’ve got evidence!  See… ?!:

Yup... Bo is Ninja.

Yup... Bo is Ninja.

Don’t mess with Bo.

What would the gym be like without coach Russ?  Well, it would probably still be here, but it would definitely not be nearly as charming, as clean,  or as fun for the kids!  Here’s coach (and part-owner) Russ timing a hang contest:

The kids having a great time with Russ

The kids having a great time with Russ

Who’s re-vamped the entire gymnastics program to make it more efficient, professional, and sharper overall?  That would be Coach (and part owner) Amanda, of course!  (with a little bit of help from coach Russ as well.)  Here she is showing off one of her little ones on the rope:

One of Amanda's little gymnasts zips of the rope!

One of Amanda's little gymnasts zips of the rope!

Mirror, mirror, on the wall, who is the most gun-ho CrossFitter of them all… ??  That would be Captain ( & part-owner ) Nick Wise, of course.  Here he is teaching his extraordinary self-defense seminar.  It is an invaluable learning experience.

Nick sets up a self-defense scenario.  What's going to happen next?!

Nick sets up a self-defense scenario. What's going to happen next?!

Do you like the new CrossFit programming?  Pretty darn “tight”, don’t you think?  Do you know who you should thank for the revamping of the CrossFit program?  (or who you should blame for your pain!?)  That would be Coach Bryan Oki, our new CrossFit Director, of course.  This is one passionate and intelligent teacher.  If you want to be good at something, most of all you have to be passionate about it!

CrossFit coach extraordinaire.  'Nuff said.

CrossFit coach extraordinaire. 'Nuff said.

Even though I didn’t find a picture, we should also mention Ryder Darcy, ( Parkour Director) and Andrey Pfening, who have been revamping the parkour program that just keeps getting better and more fun every day.  You should see what some of those kids can do!

At its core, who holds this place together?  I think that would be Co-Founder Roger Harrell, of course.  Ever diligent & ever faithful.  Here he is recording the results of the day on the wall of the “medium” gym.  Circa 2009.

Roger on the results wall.  Back then we used to have the "weekly records" up above the daily ones.  Data is important- gosh darn it!  ;)

Roger on the results wall. Back then we used to have the "weekly records" up above the daily ones. Data is important- gosh darn it! ;)

Well, I suppose that I should throw up a picture of myself in here and toss modesty out the window.  Which one should I pick?  Ahhh, a Ninja Warrior one, of course!  How did “The Cave” become an American Ninja Warrior icon anyways?  Well, here I am at the top of the warped wall in 2011.  I completed the qualifying course for the 2nd year in a row and I STILL didn’t even get mentioned, much less aired, on the damn show.  Well, you know what they say… 3rd time is a charm.

See, the damn thing is actually pretty tall!

See, the damn thing is actually pretty tall!

Now if I can figure out how to win the whole damn thing I might get more than a few seconds of TV coverage.  Thankfully, though, we have Tom Hutchman.  After all, if you watch Ninja Warrior you’d know that the whole “Roger and I starting this gym” is just a tall tale.  The Cave really belongs to Tom Hutchman (and the rest of you- it’s YOUR GYM).  Here is Tom Hutchman taking ownership of his Cave.  And you should too.  After all, if you don’t take care of it, who will!?

Tom takes ownership of his Cave.

Tom takes ownership of his Cave. I'm not telling him that we have a new janitor. I like to watch him vacuum.

Thank you for not only making the whole thing possible, but also worth while.  After all, you’re the reason why this place exists.

Nothing quite like getting (or giving) a piggy back ride outside The Cave.

Nothing quite like getting (or giving) a piggy back ride outside The Cave.

It shows when you love the kids you coach.

It shows when you love the kids you coach.

Happy Birthday, CAVE!