The Cave
Parkour
Fitness Evolved
Gymnastics
Weight Lifting

The Cave Blog

Archive for the ‘community’ Category

Happy Holidays! Here’s What’s Happening

Tuesday, December 16th, 2014
Skill work Kids’ Night Out will take place this Saturday, December 20th from 5:30 p.m.- 10 p.m.
$35 for 4.5 hours of skill work! Pizza for dinner!
Sign Up Here!
Start the New Year off right and come to our 7th annual Golden Gate Bridge run, January 1st 9 a.m.-12 p.m.
Click Here For More Information Or To Register
Register early for our Winter Camps, February 16th-19th by clicking here!

Have you signed up for the New Years Day Bridge run YET?

Monday, December 15th, 2014

NO? Then what are you waiting for? Bring your friends and join us.1519644_658991764151515_1753589945_o
Start off the New Year right by performing a series of challenging workouts on both sides of the Golden Gate Bridge. This is the 7th Annual Epic Bridge Run, and like the previous four, details of the workouts will not be released until the day of the event. We have survived the zombie apocalypse, rescued friends and gathered supplies in a disaster scenario, formed tribes, hunted game and carted back the supplies for the village, and expressed our inner hero. Join us to find out what this year is all about.
Register here: http://www.inthecave.com/events?eventid=158
Start Time: Jan 1, 2015 09:00AM -End Time: Jan 1, 2015 12:00PM
Event Location: Golden Gate Bridge1534799_658991830818175_1370890418_o
Member cost: $30.00
Nonmember cost: $40.00

Christmas and New Years:
The Cave will be OPEN for all regularly scheduled classes (in all disciplines) on December 23rd(Tuesday) and the morning of December 24th (Wednesday), as well as January 2nd (Friday) andJanuary 3rd (Saturday).
We will be CLOSED Christmas Eve (from 2:00pm on), as well as December 25th (Thursday) throughJan 1st (Thursday) - ALL classes cancelled.
(To be clear: December 24th morning classes include CrossFit, Preschool and Mommy and Me.)
If you have any questions regarding holiday hours, please contact Amy at amy.d@inthecave.com.

7th Annual Epic Bridge Run and Holiday Hours

Monday, December 8th, 2014

1519644_658991764151515_1753589945_oBe a part of The Cave History at The Most Known Bridge in The World

Start off the New Year right by performing a series of challenging workouts on both sides of the Golden Gate Bridge. This is the 7th Annual Epic Bridge Run, and like the previous four, details of the workouts will not be released until the day of the event. We have survived the zombie apocalypse, rescued friends and gathered supplies in a disaster scenario, formed tribes, hunted game and carted back the supplies for the village, and expressed our inner hero. Join us to find out what this year is all about.
Register here: http://www.inthecave.com/events?eventid=158
Start Time: Jan 1, 2015 09:00AM -End Time: Jan 1, 2015 12:00PM
Event Location: Golden Gate Bridge1534799_658991830818175_1370890418_o
Member cost: $30.00
Nonmember cost: $40.00

Christmas and New Years:
The Cave will be OPEN for all regularly scheduled classes (in all disciplines) on December 23rd(Tuesday) and the morning of December 24th (Wednesday), as well as January 2nd (Friday) andJanuary 3rd (Saturday).
We will be CLOSED Christmas Eve (from 2:00pm on), as well as December 25th (Thursday) throughJan 1st (Thursday) - ALL classes cancelled.
(To be clear: December 24th morning classes include CrossFit, Preschool and Mommy and Me.)
If you have any questions regarding holiday hours, please contact Amy at amy.d@inthecave.com.

This Week In the Cave

Tuesday, December 2nd, 2014

Kids’ Night Out This Saturday!

Parents, don’t forget to sign your children up this Saturday for Kids’ Night Out! This Kids’ Night Out will be Ugly Sweater Night.

The Cave is now offering yoga by Stephanie Ring on Thursday from 4:35-5:25. We hope to see you there!

The Cave is now selling Harmless Harvest Organic Coconut water! YUM! Come to the office to try it out and give us your feedback!
Click here to Reply or Forward
14% full
Using 2.17 GB of your 15 GB
©2014 GoogleTerms of ServicePrivacy PolicyProgram Policies

Powered by 
Last account activity: 16 minutes ago

Details

Tags: ,
Posted in Classes, community, crossfit | No Comments »

Challenge WOD #5 and December Monthly Skill Challenege

Monday, December 1st, 2014

December Monthly skill challenge is:
Handstand shoulder touches.
These can be done against the wall or free standing.  This is for total max touches in one handstand.For against the wall: 2 shoulder touches = 1 rep, free standing with a spot 2 touches = 1 rep and freestanding without any help 1 touch is one rep.

Tags: ,
Posted in CrossFit Community, Uncategorized, community, crossfit | No Comments »

Happy Thanksgiving

Thursday, November 27th, 2014

We are thankful for all the wonderful families in our community.  Thank you to everyone for being part of The Cave and CrossFit Marin.
images

Tags:
Posted in community | No Comments »

This Week in The Cave

Monday, November 24th, 2014

10599201_10152692667121499_9091236393461364094_nThanksgiving Hours:
The Cave will be OPEN for all regularly scheduled classes (in all disciplines) on November 26th(Wednesday) and November 29th (Saturday). We will be CLOSED November 27th (Thursday) and November 28th (Friday) of Thanksgiving week - ALL classes cancelled.Except Crossfit! There will be workouts on Thursday and Friday; 9:00 and 10:00 AM classes next week during the Thanksgiving closure. Coach Chelsea will be here to help you justify the turkey stuffing, as well as make you pay for it. If you are interested in child care please contact Amanda. If you have any questions regarding holiday hours contact Amy.
Welcome Susie Burch
If you haven’t had a chance to meet Susie Burch, keep an eye out for a new intern on the floor. Susie comes to us with an extensive personal athletic background. She has trained in depth utilizing functional fitness methods. Though not called CrossFit she had a rowing coach that included gymnastics elements, Olympic Weightlifting and interval training in their rowing program back in the ’80s and ’90s. Once she discovered CrossFit she never turned back. She will be assisting with classes for a while as she continues to develop her coaching skills and learns the program here at The Cave. Thank you for continuing to be a part of our community.

Safe and Happy holiday season to all!

Tags:
Posted in community | No Comments »

Saturday’s WOD: Fight Gone Bad

Friday, November 21st, 2014

fgbThe origin story of “Fight Gone Bad” is about when the world-renowned UFC fighter B.J. Penn went to CrossFit founder Greg Glassman looking for a workout that would mimic the trials of a match in the Octagon, Glassman devised a devastating test: three five-minute rounds containing high- power compound exercises meant to work every muscle in the body and re-create the intensity of a real mixed martial arts battle.

When Penn was lying on the floor trying to catch his breath after the brutal workout, Glassman asked whether the new circuit felt anything like a fight. “It’s like a fight gone bad,” Penn replied, supplying the name for one of CrossFit’s most challenging—and notorious—workouts.

What makes Fight Gone Bad so…bad? Just like an MMA fight, the clock runs for five minutes each round with no stopping during those five minutes.  F.G.B. was designed to match the time and domain of a UFC fight, while EXCEEDING its metabolic demands. Meaning, whatever the demands were in a UFC fight, F.G.B. exceeds them in terms of force (heavier), distance (longer ranges of motion), and time (work faster).

In the workout, you work for 5 minutes on 5 different stations and at the top of every minute, you immediately move to a new exercise: wall-ball shots (20 pounds to a 10-foot target) are followed by sumo-deadlift high pulls (75 pounds), box jumps (20 inches), push presses (75 pounds), and rowing. Athletes have only one minute of rest between rounds. During each exercise, you’ll wonder how 60 seconds could seem so endless; during the rest phase, you’ll wonder how 60 seconds could be so short.

The reasoning behind the 1-minute at each station then on to the next station, was because Coach Glassman didn’t want stamina to be a significant factor in the workout. Since localized muscle endurance limitations reduces the metabolic demands by cramping you up and forcing you to rest, in this workout right when localized muscle endurance is about to be a significant factor you move to the next movement. Thus, 1 minute was deliberately chosen because it is the time limit found at the crest of the glycolytic pathway (the middle metabolic pathway).

Get after it, work hard, and take pictures of sweat angles! #fightgonebad

Tags:
Posted in CrossFit Community, community, crossfit | No Comments »

Gymnastics Seminar, New Yoga class and more! This week in The Cave

Tuesday, November 4th, 2014

We’ve got a few spaces left in our CF gymnastics seminar this saturday! You don’t want to miss out on spending your Saturday afternoon with Roger Harrell, founder of the CrossFit Gymnastics Certification program, learning gymnastics movements. Get started or improve your technique on a variety of movements. Learn how these skills truly break down 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 or learn more visit: http://www.inthecave.com/events?eventid=140
New Yoga class: We are opening another new yoga class –Mindful Vinyasa Flow for all levels starting this Thursdays at 4:35. Thanks to all who responded so enthusiastically to our recent Yoga survey. First class is Thursday Nov 6 at 4:35- 5:25. Mindful Vinyasa Yoga focuses on breath and movement to help you unwind and de-stress from the day. Parents will be done before your child’s class is over! Come to the office to get get started.
Kids Night Out Nov 15 5:30-10:30Parents! It’s date night again, drop your children off here at The Cave for 4 1/2 hours of skill work before the holidays hit. Your children will be divided into their discipline of choice and coached on skills, play games and gorge on pizza. This night will end in a relax session watching a PG movie and hanging out with their friends. http://www.inthecave.com/events?eventid=149

Don’t forget challenge WOD #3 was announced on Monday along with November’s monthly skill challenge. Check them out, and get it done…… then record it on Beyond the White Board.

Tags: , ,
Posted in CFM, Competition, CrossFit Community, community, crossfit, yoga | No Comments »

November Monthly Skill Challenge is….

Sunday, November 2nd, 2014

img_17171750 meter row for time!

Rules: Athletes should be settled in their rower before time starts.   At 3,2,1, GO–  The athlete grabs the paddle and rows 750 continuous meters, time can be measured by the clock on the rower or a stop watch.  Distance can only be measured on the rowers screen, time is called once 750 M is met.  TIme doesn’t pause if the athlete comes off the rower prior to 750 M.

Have fun and ROW FAST!

Tags:
Posted in CFM, Uncategorized, community | No Comments »