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The Movement Gym Revolution Part 1: CrossFit.

Wednesday, November 14th, 2012

I consider CrossFit to be a part of a larger “Movement Revolution”.  CrossFit uses the slogans and catch phrases that actually apply to several other physical activities and interests that resemble it  in theme, at least in terms of “functional fitness and compound movements” vs. “isolation movements”.  The Mixed Martial Arts revolution developed in full force in the 90’s and MMA has often been referred to as the fastest growing sport in the world, at least until recently.  Now parkour and freerunning are claiming their own explosive niche in the functional movement revolution, but more on those two in a subsequent blog posts.  CrossFit is the most accessible of these activities, presenting itself as a protocol for elite fitness, yet a viable gateway to entry-level training through the scalability of the movements and exercises involved and as such, has the broadest potential market.

Let’s take a look at the explosive growth of the CrossFit community by the numbers:

Here’s an excerpt from Wikipedia:

History and contributors

Greg Glassman founded CrossFit, Inc. in 2000.[16][30] … Coaches associated with CrossFit include Louie SimmonsBob Harper and Mike Burgener. Another CrossFit subject matter expert is Dr. Nicholas Romanov, inventor of the Pose method of running.

[I'd also like to add that The Cave's co-founder, Roger Harrell, was also considered an early contributor to the CrossFit community in the gymnastics arena, as was Jeff Martone in kettle bell training, Mike Rutherford in dumb bell training, Rob Wolfe in nutrition, John Hackleman in combatives, Jesse Woody in Parkour, and Mark Rippetoe in power lifting among others, even though they aren't mentioned on the wikipedia article.]

Also from wikipedia:

“The first affiliated gym was CrossFit North in Seattle, Washington; there were 13 by 2005 and more than 4,300 today.[31]

A more recent count of CF affiliates (Nov. 11th, 2012) according the the affiliate finder map shows the following breakdown of affiliates by region:

Australia, New Zealand & Pacific: 327

Asia:                                                             40

Africa / Middle East:                              62

Europe:                                                      388

South America:                                         60

Western United States:                      1599  (very rough East / West breakdown)

Eastern Unites States:                        2213   (very rough East / West breakdown)

Total:                                                    4,689

This month (Nov. 2012) there were 22 new affiliates.  I have a vague recollection of someone asking Greg Glassman at the 2010 Filfest (affiliate owner gathering) where he saw the growth of world wide CrossFit affiliates peaking out at.  Glassman’s response was something like:  ”I don’t know… 10 thousand?? 15 thousand??  I honestly don’t see a reason why 30 or 40 thousand affiliates world wide would not be sustainable.”

It is notable that CrossFit Marin (Now The Cave) was roughly the 127th affiliate (according to my vague recollection, we may have been the 105th??)   We are currently listed as 103rd in the CrossFit main page, registering our affiliate in the fall of 2005.  At it’s inception CrossFit Marin had two trainers, myself and Roger Harrell working part time.  Today The Cave employs  about five full time and six part time staff members and has hundreds of clients including the gymnastics, parkour and judo programs.  In July 2007 I dragged Russell Bruel down to Aromas, Ca with me to compete in the first CrossFit Games.  We were the only two athletes from CrossFit Marin.  I came in roughly 20th out of a field of 40. This year we had dozens of athletes who competed in the CrossFit Games Open with a couple of our girls going to regionals and one athlete going to the CrossFit Games Finals in the master’s division.

Here are some videos relating to the growth of the CrossFit community.  There are six in all, so maybe just pick a few to watch so you don’t get bored.  It will be interesting to see for how long CrossFit can sustain its current growth and to see how it will compare to the other disciplines that are rapidly gaining popularity and exposure.

Changes Around The Gym

Wednesday, October 3rd, 2012

As you may have noticed we’ve been doing a TON around the gym recently. It would be hard to miss the big steel contraption in the middle of the CrossFit area. We’ve also added new equipment for all disciplines. There is more coming so I wanted to just update you. The pull up rig is not anchored to the floor yet because our vendor unfortunately sent a few wrong parts. They are sending us the correct parts, but we can’t finish it until that is done. Then we can really start using the thing. The CF equipment room will be done soon, at which point we will do some rearranging which will free up more floor space.

There will be a second round of equipment that will also help all disciplines. We’re all really excited about the changes coming. Let us know what you think. There’s always the anonymous feedback form in the members area, or just let the coaching staff know. September was pretty crazy with the number of new folks and we’ve all been very busy. All of the transitions went very well and it looks to be a great fall. I’m excited to see what all of you accomplish over the next several months. We’ve been seeing pretty impressive achievements in all of the disciplines. Just keep showing up and working hard. We’ll make sure you have a fantastic place to do it, and expert coaches to help.

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!

Some New Equipment, a Little Remodeling and Murphy’s Law

Friday, September 7th, 2012

I meant to post this last Friday night, but since most our staff, including myself, were up most of the night working on improvements to The Cave,  I simply ran out of gas and had to go to sleep.  (Just as well, though, because now I can include in the blog post what happened on the very next day, less than 12 hours later, which considering the circumstances is at least as comical as it is tragic.)  Check out these picture of our diligent staff working on the new look of our office area:

Russ, JB, Amy, Tom Hutchman, Amanda & Brian working away in The Cave's office area

Russ, JB, Amy, Tom Hutchman, Amanda & Brian working away in The Cave's office area

What a diligent group!

What a diligent group!

You know, rumor has it that Tom Hutchman actually owns The Cave,... well, at least if you watch American Ninja Warrior!

You know, rumor has it that Tom Hutchman actually owns The Cave,... well, at least if you watch American Ninja Warrior!

Rumor also has it that Brian Oki is the worst one-handed painter in the world, if you listen to Amanda, anyways.

Rumor also has it that Brian Oki is the worst one-handed painter in the world, if you listen to Amanda, anyways.

There's Drey.  He looks very artistic.  Is he actually working?  I can't tell.

There's Drey. He looks very artistic. Is he actually working? I can't tell.

Looks more like he's posing to me.  Drey has a cat-like parkour grace about him.

Looks more like he's posing to me. Drey has a cat-like parkour grace about him.

Here's one with Drey working!  And.... this shot's for the ladies in the house.

Here's one with Drey working! And.... this shot's for the ladies in the house.

In the meantime Roger was busy running wires and moving his desk out of the CF area mezzanine loft.  I mainly worked on the new dyno setup for the climbing wall.  (An explanation of that coming in a subsequent blog post.)   I’d like to recognize JB Douglass, Andrey Pfening, Tom Hutchman (volunteering!), Ryder Darcy, and Travis Furlanic, for coming in and working so diligently.  Also, a special thanks to Amy Dockus,  and Amanda for staying extra late to make sure we completed the painting of the front room in the office area and to Russell Bruel for heading up the whole remodel project.   And now for the Comic relief:  Nick held a self-defense seminar on Saturday from 1-5pm (which was awesome, as usual.  You should take the next one if you haven’t yet.  Keep checking our events section on the website for the next time one is scheduled )  During one of the simulations Sally, one of our lady CrossFitters, walks in on Nick who was pretending to be a murderer and was repeatedly stabbing Sally’s friend with a (plastic) knife.  Instead of panicking, Sally straight up tackles Nick and knocks him into the wall.  I know who I want next to me when Mr. Crazy Bad Guy shows up!

So this is what happens when you take the scenarios from the self-defense seminar indoors!  Poor Nick was straight up tackled by Sandy, one of our lady CrossFitters.  That's what he gets for trying to trying to stab her friend with a knife!  Well, it was supposed to be a simulation.

So this is what happens when you take the scenarios from the self-defense seminar indoors! Poor Nick was straight up tackled by Sally. Damn girl, take it easy. It's just a simulation!

So this was about 12 hours after we had just painted and remodeled!  You can imagine the staff’s reaction when I texted them the picture of the broken wall.  Amanda’s: “Seriously…!?”  Honestly, Nick and I could not stop laughing about the whole calamity.

And here's the newly painted, then broken then patched wall.

And here's the newly painted, then broken then patched wall.

We also acquired some new equipment; I hope all of you CrossFitters have noticed it.  Well, the work at The Cave is never done.  And don’t worry, fun’s not over.  There’s more to come shortly.

Here We Grow Again

Saturday, August 4th, 2012

So we have some substantial changes coming in the fall. We’ve spent the last several months preparing, planning and debating what the best courses of action are for the facility, and most importantly all of you, our students. We have had significant changes and expansions within every 12 month period since we started all of this back in 2006.  The photos above show the second phase of the gym after we moved down to Corte Madera. Take a look at the photos. The captions let you know where the photographer was standing when taking the photos. You should be able to get an idea of the scope of the facility at that time. You might even see a couple familiar faces.

If you haven’t read our history online you should take a couple minutes to do so.

http://inthecave.com/about/history

It is pretty astounding when I think back through the crazyness that has lead us to where we are now. I am humbled by the sacrifices that have been made by staff and students alike to make sure we have been able to continue to operate and provide training to the residents of Marin county. We have students still in the gym that have been with us from the beginning. They have followed us through a couple moves, several expansions, cold, wet uncomfortable conditions. We couldn’t be here without them, and all of you. For that we are all greatful.

We have been able to do this with very few pricing changes. We’ve only changed prices once since we started. Another price change coupled with more facility and program changes coming in the fall. If you did not receive the newsletter be sure to check in with the coaching staff and/or the office. The other thing you need to do is make sure you are receiving our newsletters. Log into the members area:

http://inthecave.com/members

Click on the button that says “Subscribe to The Cave mail list”. If you are subscribed and are not receiving the mail list it may be that the mail is getting caught in a spam filter. Be sure to whitelist the domain inthecave.com.

I just want you all to know that you have a team of folks that is truly passionate about making sure you are all well served and cared for. More great things are coming for The Cave. During the changes the gym may be disorganized from time to time, and there may be things temporarily out of place, though that’s certainly nothing new at The Cave.

Eventful little Saturday at The Cave.

Sunday, March 11th, 2012

So what went on at the gym on Saturday?  Well, besides the regular run of morning classes (about 13 CF + Parkour + Gymnastics +Pre-school classes all together.  Attendance fluctuates between 90-150 people all together within 3 hours of classes)  we also had a CPR Certification course for our trainers, CF Games open workouts, a Tough Mudder prep course, as well as Kid’s Night Out!  Our little gym keeps getting busier & busier!  Here are some pictures:

Nick instructs Russ & Jasmin.

Nick instructs Russ & Jasmin.

Rich practices his chest compressions with Jasmin & Russ looking on.

Rich practices his chest compressions with Jasmin & Russ looking on.

Do you know what the ratio of chest compressions to breaths is supposed to be for adults according to the 2010 American Heart Association Guidelines for Cardiopulmonary Resuscitation?  That would be 30:2!

Russ gives 2 breaths

Russ gives 2 breaths

Tomio practices his chest compressions  The ratio is 30:2 compressions:breaths for adults.

Tomio practices his chest compressions while using the Automatic External Defibrillator. The ratio is 30:2 compressions:breaths for adults.

Now you can rest assured that not only do you have two experienced EMT’s coaching you, but most of the staff is current with their CPR certification as well.  A special thanks to our own Amanda Norton for running us through the course and keeping us up to date and prepared in the cave of an emergency!  Nick also assisted.  We even got to hear some great EMT stories from the both of them.  It’s great to have so much expertise in the gym!  We’ll be scheduling more of these later on which will be open to our clients and external trainers.  Keep an eye on the calendar for the next one that gets scheduled.

On another note, we had several athletes take on the CrossFit Games 12.3 Open WOD:

18 min AMRAP of:

15 Box Jumps  (24″/20″)

12 Push Press  (115#/75#)

9 Toes-2-Bar

Agnes kicked it off early hitting the workout at about 7:30am.  Several other athletes attacked it throughout the morning with Roger closing the CF Games day out after the CPR certification.  I got some good pictures of Roge.  Enjoy:

15 Box Jumps... Plyo style for Roge

15 Box Jumps... Plyo style for Roge

12 Push-Press at 115 lbs

12 Push-Press at 115 lbs

Roge Kips the toes-2-bar

Roge Kips the toes-2-bar

Good form

Pushing past 8 rounds...

Aftermath.

Aftermath.

Notice the cool cargo net setup attached to the tire in the background.  That was for Nick’s Tough Mudder Prep Course!

We also had coach Ryder Darcy run the kids through a fun night of Kid’s Nighout Out form 5:30-10pm.   Kid’s Night Out is the 2nd & 4th Saturday of every month and the next one will be on Saturday March 24th.

Grip Strength

Saturday, February 18th, 2012

Hey Crew,

I wanted to point out (once again: http://www.inthecave.com/blog/?p=1363) the importance of grip strength.  Grip strength is consummately useful in real life situations, if you’re overcoming obstacles, grappling, rock climbing, getting up a tree, moving heavy equipment, doing construction work, navigating a “Ninja Warrior” obstacle course, or fighting through a grip-intensive dead lift /Rope climbing CrossFit metcon, it’s going to come into play.  In my view, one of the coolest, most interesting pieces of equipment that we have in the gym would be the hang board.  It’s that weird-looking pull-up thingy that we have between the two blue pull-up bars under the mezzanine.  Here’s a picture:

"Hang Board" or "Campus Board"  Great for finger & Grip Strength!
“Hang Board” or “Campus Board” Great for Grip &

finger Strength!

Here’s a little video by metolius for some hang board workout ideas:

Quite honestly, in my opinion the absolute best way to train grip strength is by rock climbing, and you also get the added benefit of getting better at rock-climbing!  Nevertheless, since many of us don’t have an extra 2-3 hours a couple of times a week to spend rock climbing, a ten-minute hang board sequence two or three times a week will go a long way towards acquiring the type of  unnatural super-mutant grip strength that can make so many seemingly impossible tasks almost trivial.  In some unique situations grip strength can come in so “handy” that it can even save your life!  But how to start training on it?  Well, thank our friends from Metolius for these concise and effective training sequences:

Time (minutes) Task
1st minute 15 second hang, Jug
2nd minute 1 pull-up, Round Sloper
3rd minute 10 second hang, Medium Edge
4th minute 15 second hang w/ 3 shrugs, Pocket
5th minute 20 second hang w/ 2 pull-ups, Large Edge
6th minute 10 second hang, Round Sloper
5 knee raises, Pocket
7th minute 4 pull-ups, Large Edge
8th minute 10 second hang, Medium Edge
9th minute 3 pull-ups, Jug
10th minute Hang as long as you can, Round Sloper

Intermediate:

Time (minutes) Task
1st minute 15 second hang, 3 pull-ups, Large Edge
2nd minute 2 pull ups, Round Sloper
20 second hang, Medium Edge
3rd minute 20 second hang, Small Edge
15 second 90º bent arm hang, Pocket
4th minute 30 second hang, Round Sloper
5th minute 20 second hang, Large Edge
4 pull-ups, Pocket
6th minute 3 offset pulls each arm (high arm jug, low arm small hold), Jug/Small Edge
Change hands and repeat
7th minute 15 knee raises, Jug
15 second hang, Medium Edge
8th minute 25 second hang, Medium Edge
9th minute 15 second hang, Slope
3 pull-ups, Jug
10th minute Hang as long as you can, Round Sloper

Advanced:

Time (minutes) Task
1st minute 20 seconds straight arm hang, Large Slope
3 pull-ups, 4-Finger Flat Edge
2nd minute 20 seconds slightly bent arm hang, Large Slope, stay on
20 seconds L-sit or 20 hanging knee curls
3rd minute 5 pull-ups, 3-Finger Pocket, stay on
25 seconds straight arm hang
4th minute Use every hold starting at the 3-Finger Pocket and working up, staying on each for 5 seconds (don’t get off to change holds)
Finish on Large Slope with a 20 second hang
5th minute 20 seconds single arm hang, Four-Finger Flat Edge
switch hands and repeat
6th minute 5 offset pull ups, Large Slope (top hand) 3-Finger Pocket (bottom hand)
change hands and repeat
7th minute 30 seconds 90 degree bent arm hang, Four-Finger Incut Edge
15 seconds straight arm hang, 3 Finger Pocket
8th minute 3 L-sit pull-ups (bend knees if you have to)
5 seconds front lever or 15 seconds straight arm hang, Large Slope
9th minute 20 seconds straight arm hang using only 2 fingers on 3 Finger Pockets
3 power pull-ups (use weights or helper for resistance, should just be able to do 3 pulls)
10th minute maximum slightly bent arm hang, Large Slope (go ‘til failure) no rest
maximum straight arm hang - Large Slope

Warning All Training Board Users: Training on a hangboard carries risk of injury to fingers, arms, shoulders and the joints connecting them. Take every precaution to avoid damage to yourself; warm-up, stretch, don’t overtrain and listen to your body. Remember, even under the best of circumstances, injuries can occur. In addition, however you mount your board, be sure that it cannot move in any direction. There should be no possible way for the board to come down while training.

…which we happened to post up under the hang board here:

The Metolius hang board training sequences are on the ceiling right under the hangboard.

The Metolius hang board training sequences are on the ceiling right under the hangboard.

Remember that grip strength is of great importance to not only your Ninja, Judo, Parkour, and climbing abilities, but it comes in extremely handy for a lot of CrossFit workouts as well, especially in competition.  Just like anything else, ease into it slowly and consistently at your level and if you keep at it before you know it you’ll see vast improvements!

Cheers,

-Amadraeus

Last Few Hours of 2011

Saturday, December 31st, 2011

Another year has past. Our community has doubled in size since this time last year. As we look forward to 2012 I’m just thrilled to be living it with all of you. Whether you come to our facility to train CrossFit, gymnastics, parkour, martial arts or all of the above I’m really looking forward to the progress of all of the athletes that walk through our doors. We’re going to see new PR’s, newly acquired skills, improved health and a slew of gym records.

2012 starts tomorrow morning with the biggest Epic Bridge Run to date. We already have double the participation we had last year. It promises to be another great event. Later we already have gymnastics seminars on the calendar, the 2012 CrossFit Games opens in February, and a host of other events and activities. Be sure to keep apprised of everything going on. If you’re running with us tomorrow see you then, otherwise see you in the gym next year.

Zumba class on Monday @ 5:10 with Syleena Adams

Thursday, December 8th, 2011

Hey Everybody,

Don’t forget that we have a Zumba class on Monday Dec. 12th from 5:10 to 5:55.  Syleena Adams which means it will be a lot of FUN!  Drop-in for the 45min class is $16.   It is an adult only class  (13 y/o+).  It will be a great workout and will help you loosen up after those vicious CrossFit workouts!  All levels of experience / coordination welcome.  Here is a little Zumba tutorial video for you to check out in the meantime.

Free Zumba Class in the Cave on Saturday @ 10:15-10:45am

Friday, November 18th, 2011

Hey Cavers,

We’re having a free 1/2 hour Zumba class on Saturday at 10:15am with our guest instructor Syleena Adams.  The dance studio only fits around a dozen people, so please be sure to sign up with Jasmin at the front desk on Friday evening (Nov 18th) if you want to secure a spot and be here ten minutes early for the class.  Why are we hosting a Zumba class in a place that’s as raw as The Cave?  Well, because we want you to move around, loosen up, be more coordinated, and most importantly, as always, have Fun!  Since rumor has it that Zumba classes can help with all of the above, we would like to try to get these going on a regular basis if  logistics allow.  In the mean time, I’ll leave you with this enlightening video: