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Archive for the ‘community’ Category

Welcome Hannah!

Tuesday, September 30th, 2014

h_hWe are thrilled to have Hannah join our gymnastics coaching staff! Hannah’s beauty and grace is equally matched by her warm hearted personality, positive spirit and drive to succeed.

Growing up, Hannah was no stranger to competitive sports. As a toddler, she fell in love with figure skating. As her love for the sport grew, she became more committed and competitive. At fourteen, Hannah moved away from her family in order to live and train at a competitive center in Cleveland. She spent countless hours on the ice and in dance studios. After a career ending injury, Hannah retired her skates. However, the spirit of ice skating drove her to continue coaching and pursuing her love for fitness.

Throughout her tenure at the University of Tennessee, Hannah devoted her extra time to volunteering at a local shelter andh-h4working with children. She put herself through school by nannying full-time. From this her love for kids and helping others grew. In 2014, She earned a Bachelor’s Degree in Psychology with a focus in motivational psychology, nutrition, and health sciences.

Recently, she has relocated to the north bay area where she is pursuing her second personal training certification through the National Academy of Sports Medicine. She loves training with all ages, and finds great joy in helping others achieve their goals. h_h1When not in the gym you can find Hannah outdoors exploring, hiking, and traveling.

Welcome Hannah! The Cave is excited to have you as part of our family!

This week in The Cave

Monday, September 29th, 2014

chelseaHave you said hello to Coach Chelsea yet? She joined The Cave as an adult athlete but her knowledge, experience and passion quickly convinced us to leverage her coaching skills. She has been shadowing our CrossFit coaches for the last few weeks and will gradually increase her coaching schedule as she becomes more familiar with The Cave methods and athletes. We are very excited to have Chelsea on board.

CROSSFIT COMPETITIONS!

CrossFit Marin is excited to kick off TWO competitions in October!  The Monthly skill challenge will start and be announced on Oct 1 and Challenge WOD kicks off October 6. All competitions are optional, but why not try?  These friendly competitions give you the opportunity to challenge yourself and be a part of the community. Click here to read more about it!

img_0246The Cave Gymnastics Team

Once again The Cave gymnastics team had a excellent showing at their second meet of the season.  Our girls shined and made their parents, coaches and community proud!  Well done gymnasts.

Haunted House
Bring your children to the Cave’s Haunted House and community mixer On October 25 from 5:30-10:00 PM  Register here: http://www.inthecave.com/events?eventid=143

Gymnastics Seminar

We’re doing it again.  We have another gymnastics seminar coming up on Saturday Nov 8th from 1PM to 7:30. Led by Roger Harrell, founder of the CrossFit Gymnastics Certification program, this hands on seminar focuses on learning and improving gymnastics movements. You will hear  how these skills truly break down in order to  work toward mastery. Not only will attendees be taught how to best execute gymnastics elements, but how to teach them as well. Key safety concerns will be covered so that these elements can be introduced into programs without endangering students.  To register click here or visit:http://www.inthecave.com/events?eventid=140

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!

My First Week at The Cave

Wednesday, September 24th, 2014

mattSo, I’m just finishing my first week working at The Cave. I started working here on Monday, September 8th, and what struck me immediately was the booming energy of the place. There’s so much going on here, and there are so many projects in the works, that the place feels as if it’s booming. The team communicates, they share a common vision, and they’re all interested in making this place a unique beacon in the Marin County community.

It’s funny how I ended up here. On a whim, I moved to the Bay Area from Minneapolis last December. It was my second attempt at living in California, the first being an ill-fated, two-year stint at Chapman University’s film school down in Orange County in 2003. After a near-deadly drive across the country, I arrived in Sausalito with a great housing deal, a blank slate, and a goal to enjoy my life more than I had in Minnesota. The only rules I set for myself were to find a job that would allow me enough time for my creative pursuits (I’m a novelist and a photographer, and I’m also in the process of developing my first feature film), and to keep up with my general enthusiasm for physical fitness.

After a few bumpy months, I landed at The Cave. I’m now five days in. I’m still learning the ins and outs of the place — its administration software, and its culture — but what I’m realizing is that it’s more than just a gym. It’s a place where people of all ages come to have fun, to move and use their bodies in new ways, and to learn skills that will benefit them physically, mentally, and socially. What more could you ask for in a community?

I’m excited to be a part of this place and watch it grow. I’m curious where it will all lead. Most of all, I’m glad to have ended up with a group of people who really care about what they’re doing–and about making this place the best it can be.

This Week in The Cave!

Monday, September 22nd, 2014

img_0217Congratulations to our team gymnasts that competed this past weekend!  They represented The Cave beautifully and did their best.  We are all so proud of you!

CROSSFIT COMPETITIONS!

CrossFit Marin is excited to kick off TWO competitions in October!  The Monthly skill challenge will start Oct 1 and Challenge WOD kicks off October 6. All competitions are optional, but why not try?  These friendly competitions give you the opportunity to challenge yourself and be a part of the community. Click here to read more about it!

KIDS NIGHT OUT

kno_parkour9_27_web

Parents, take the night off and let us watch your kids for a few hours.  KNO is simple, yet perfect for both parents and kids — just drop the kids off next Saturday Sept 27 at 5:30pm and pick them up at 10:00pm.  We’ll take care of the rest!  The amazing staff at The CAVE will play games, serve a healthy dinner, laugh and have a ton of fun with your children. To register emailcrystal@inthecave.com or call us  415.927.1630

Haunted House

Bring your children to the Cave’s Haunted House On October 25.  More details coming soon  Register here: http://www.inthecave.com/events?eventid=143

Gymnastics Seminar

We’re doing it again.  We have another gymnastics seminar coming up on Saturday Nov 8th from 1PM to 7:30. Led by Roger Harrell, founder of the CrossFit Gymnastics Certification program, this hands on seminar focuses on learning and improving gymnastics movements. You will hear  how these skills truly break down in order to  work toward mastery. Not only will attendees be taught how to best execute gymnastics elements, but how to teach them as well. Key safety concerns will be covered so that these elements can be introduced into programs without endangering students.  To register click here or visit:http://www.inthecave.com/events?eventid=140

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!

COMPETITION IS HERE!

Friday, September 19th, 2014

Cross Fit Marin social hour at The Flat Iron

Cross Fit Marin social hour at The Flat Iron

CrossFit Marin is excited to kick off TWO competitions in October!

Beginning October 1st (and continuing for several months), we’re kicking off our new Monthly Skill Challenge!  The idea behind the monthly challenges is to encourage athletes to frequently practice a skill and gain further proficiency.  Each month will highlight a skill; some will play to your strengths and others…well, you get the point.  There will be an overall winner at the end of each month.  When we announce the first movement, we’ll also explain the scoring.

The Monthly Skill Challenge will be announced on the last day of the previous month.  So, for our kick-off month, the announcement will be made on September 30th.  For now, stay tuned… I might give a hint or two, and group speculation is certainly encouraged.

Our Challenge WOD is coming back better than ever!  What is Challenge WOD?  Challenge WOD is CrossFit Marin’s  in-house competition consisting of a different WOD announced on a bi-weekly basis.  Athletes have a specific amount of time to complete the WOD, and may repeat the workout as many times as desired. What’s different about the Challenge WOD this time?  There will be a scaled division! Challenge WOD begins October 6th.  We’ll announce the WOD the night before.

All competitions are optional, but why not try?  These friendly competitions give you the opportunity to challenge yourself and be a part of the community.

What an exciting time to be part of The Cave!  I can’t wait to watch this stellar athletic community go after these competitions and witness the personal bests they will achieve.

Stay close and keep training……HARD!

This Week in The Cave

Monday, September 15th, 2014

KIDS NIGHT OUT

kno_parkour9_27_web

Parents, take the night off and let us watch your kids for a few hours.  KNO is simple, yet perfect for both parents and kids — just drop the kids off next Saturday Sept 27 at 5:30pm and pick them up at 10:00pm.  We’ll take care of the rest!  The amazing staff at The CAVE will play games, serve a healthy dinner, laugh and have a ton of fun with your children. To register emailcrystal@inthecave.com or call us  415.927.1630

Haunted House

Bring your children to the Cave’s Haunted House On October 25.  More details coming soon  Register here: http://www.inthecave.com/events?eventid=143

Gymnastics Seminar

We’re doing it again.  We have another gymnastics seminar coming up on Saturday Nov 8th from 1PM to 7:30. Led by Roger Harrell, founder of the CrossFit Gymnastics Certification program, this hands on seminar focuses on learning and improving gymnastics movements. You will hear  how these skills truly break down in order to  work toward mastery. Not only will attendees be taught how to best execute gymnastics elements, but how to teach them as well. Key safety concerns will be covered so that these elements can be introduced into programs without endangering students.  To register click here or visit:http://www.inthecave.com/events?eventid=140

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!

Have you heard some of the members talking about Beyond the Whiteboard?

Wednesday, September 10th, 2014

btwb-vThere’s no hiding the fact CrossFit is all about numbers. If it’s the amount of reps we pull out in ‘Fight Gone Bad’ or how many seconds it takes us to do ‘Fran’, our performances are all judged on the numbers we put out.
And when we’re not training, it’s our diet we are worrying about, constantly watching how many grams of carbs and proteins are in each meal we eat, as well as how calories we are allowed to each day.

Having a good workout log is an important way to keep track of your workout progress and physical development. Having a reliable way to record and analyze our numbers can help lead to successful training and working tword our goals.
Now, some people might love crunching and analyzing these numbers, but the majority of us can actually be overwhelmed by them. I found it quite difficult trying to keep an accurate log book of my training and diet gave up and even gave up at times.

…….Then I was introduced to Beyond The White Board.

Beyond The Whiteboard lets us do just that. On their website or smart phone apps you can log workouts and so much more! In addition to your daily workout, you can log what you have eaten during the course of the day, as well as set goals, but now it so much more!

Everyday you can log how you feel, how sore you are, how much mobility work you did, how much fish oil you took, your review of your eating habits, your sleep quality/hours, and even if you had a post workout recovery drink! This can really help you track your training as well as your recovery. You can see how many days you have worked out in a given week, month, or quarter and make sure that you are hitting your goals.

For the competitive athletes —every workout will have rankings—both gym and entire website. So you can see how your Fran time stacks up against others in the gym as well as the world!

Also, you can link your BTW feed to Facebook and Twitter and even upload your YouTube videos to your workout! It’s a great way to interact with the CrossFit community!
One of my favorite features is the “Girls”, “Barbell lifts”, “Heroes”, “Running”, “Rowing”, “Gymnastics”, and “Other” pages. Here you will be able to look at your benchmarks at a glance. You can pull up these pages and find out exactly how strong/fast/tough you are getting!

Being a members at The Cave give you full use of this app for free! If you haven’t signed up yet email me dana@inthecave.com, if you’ve already signed up….what are you waiting for? Starting recording your numbers!

This Week in The Cave

Monday, September 8th, 2014

kno_movienight9_13_web

Kids Night Out!

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

Gymnastics Seminar

We’re doing it again.  We have another gymnastics seminar coming up on Saturday Oct 5 from 1PM to 7:30. Led by Roger Harrell, founder of the CrossFit Gymnastics Certification program, this hands on seminar focuses on learning and improving gymnastics movements. You will hear  how these skills truly break down in order to  work toward mastery. Not only will attendees be taught how to best execute gymnastics elements, but how to teach them as well. Key safety concerns will be covered so that these elements can be introduced into programs without endangering students.  To register click here or visit: http://www.inthecave.com/events?eventid=140

Fitness Goals

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

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

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!

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