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Epic Bridge Run 2016 Recap

Saturday, February 6th, 2016
Group photo. Yes it is backlit, but we had to have the bridge in the background.

Group photo. Yes it is backlit, but we had to have the bridge in the background.

We have started another year and as we have for the past 8 years we kicked it off by heading down to the Golden Gate Bridge and participating in the Epic Bridge Run. This year’s theme was looking forward to this summer. It is an Olympic Year and we wanted to start off the year with activities related to The Olympics.

We started off the day with an Olympic Weightlifting Meet. Participants had 15 minutes to warm up, then perform 3 attempts for a max clean and jerk. There was an optional scale to a deadlift for those any participants with limitations, or without Olympic Weightlifting experience. Chris B. won this event with a 100kg clean and jerk. Following the Weightlifting meet we moved to an old school Olympic Event, the broad jump. Participants had two attempts to achieve their best distance in a standing broad jump. We had a tie for first place at 7′ 6″ between Michael Y. and Mark R.

Amy paid a price for fully committing to a Hoover ball save

Amy paid a price for fully committing to a Hoover ball save

Once the broad jump was completed participants started a run to the south side of the bridge and down to the beach. Julian A. and Leslie C. were first to arrive at the south end with a time of 18:52. Once athletes arrived they then proceeded to compete in the shot put. Yes, we used official shot puts and had a great time trying to throw them. Chris B. won this event handedly with a distance of  28ft. (to put this in perspective the world record stands at 23.12M so we clearly don’t know what we are doing there). After the shot put came gymnastics. The gymnastics event for the day was max distance hand walking. The winner of this event was Michael Y. with a distance of 35 inches. I guess I know what we need to spend some time on in the gym.

After the hand walk came the only team portion of the day. We split the athletes into teams of two. Then we played volleyball, well a variation of it anyway. Hooverball is a game invented by Herbert Hoover based on a game played by sailors in the navy on ships to help keep in shape on long deployments. It is a variation on volleyball played with a medicine ball. We played with teams of two tossing the ball back and forth across the net. Games were to 7 points. We had a great time and the epic moment of Hooverball was when Amy D. in full commitment to her team dove for the ball. She caught it, but given her position at the time of the catch the ball pulled her down face first into the mud.

After the game started a second run to the north end of the bridge. Lesley C. was again first with an almost identical time to her southbound run with 19:00. To cap the day off we add CrossFit to our Olmpics and did tabata squats. Winner of this event was Julian A. with 163 squats.

Another year is done, and another Epic Bridge Run is in the books. I look forward to next year and seeing you all at The Cave.

Kids’ Night Out July 25!

Thursday, July 23rd, 2015
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Need a night off? Drop your kids off at The Cave the second and fourth Saturdays of every month from 5:30 p.m. - 10:00 p.m.

7/25/15: Movie Night (Pizza)

$40 if you sign up online in advance
$45 at the door (pending availability)

Click here to sign up now!
The Cave Team

Remembering our Veterans

Tuesday, November 11th, 2014

I recently read this posting from a respected member of our community and I wanted to share it:

“Salvatore Giunta is the first living U.S. serviceman since Vietnam to receive the nation’s highest honor for valor, the Medal of Honor. He describes himself as a mediocre soldier: https://www.youtube.com/v/QoEZKyIAPIQ President Obama remarks here: http://www.army.mil/medalofhonor/giunta/remarks.html
Greater detail here: http://en.wikipedia.org/wiki/Salvatore_Giunta
It is worth a read.
When things get tough (at the gym or otherwise), remember our veterans, especially those who gave their lives for their country and our freedom.

They went with songs to the battle, they were young.
Straight of limb, true of eyes, steady and aglow.
They were staunch to the end against odds uncounted
They fell with their faces to the foe.
They shall not grow old, as we that are left grow old:
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning,
We will remember them.
Lest we forget.

This Week in The Cave

Monday, September 8th, 2014

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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!

FREEDOM DAY USA

Friday, August 22nd, 2014

On Thursday, September 11th 2014 Businesses across America will show appreciation to U.S. military forces by providing free goods and services on FREEDOM DAY USAAmerica’s Largest Military Thank You Event.
We salute our men and women in uniform as they have given us the gift of freedom.
One of the local participating businesses is Greenbrae Dental Care and they will offer free exams, cleanings and basic procedures to any active duty military and veterans. If you or anyone you know would like to take advantage of this offer, please contact them 415-464-9989 or email at greenbraedentalcare@gmail.com
If your business is participating please email dana@inthecave.com and we’ll feature them here. If you’d like more information visit www.freedomdayusa.org

Yoga is coming to the Cave!

Saturday, August 2nd, 2014

steph_ring-591.jpgThe Cave is excited to announce 2 new Yoga classes expertly instructed by Stephanie Ring.

Wednesday 12-1pm Athletic Vinyasa Flow:

Athletic Vinyasa Flow is a fast paced yoga class designed to challenge athletes and yogis physically and mentally. Each class will focus on strength, core stability, flexibility and postures to help improve overall athletic performance.

Monday and Thursday 10am-11amWOD Recovery Yoga (Post CrossFit Yoga):

WOD Recovery Yoga (Post CrossFit Yoga)introduces athletes to another form of movement designed to improve their WOD performance and overall fitness. Each class will include poses and transitions to improve performance in 5 of the 10 general physical skills crucial to overall fitness: Flexibility, Coordination, Agility, Balance and Accuracy. Classes will be sequenced to improve mobility in foundational movements like squats and designed to help unwind the body from previous workouts.

Private and Semi Privates

Available for private instruction Monday through Saturday. Email steph@inthecave.com to set up appointment for private or semi private yoga classes.

Stephanie Ring, creator of Endure Yoga, is an athlete who absolutely loves yoga.

She created Endure Yoga to help athletes improve their athletic performance. This is a specialized yoga system in which yoga classes are specifically designed around the athlete and their specific goals and the type of physical activity that they are pursuing. Classes help to maintain flexibility and fitness and mirror the builds, recovery and taper periods in a training season.

This week in The Cave

Monday, July 28th, 2014

A fantastic group of guys

A fantastic group of guys

Congratulations to Coach Bill!

Bill Berry made a HUGE statement at the CrossFit Games last week!  He came in 14th in the Master division, and showed the true spirit of a champion!  Great job Bill!  We loved cheering you on and watching you get after it.  We are all so  proud of you!!  Roger’s series of recaps of Bill’s events begins here: http://www.inthecave.com/blog/?p=10830

It is with deep sadness that coach Bill is leaving us to be closer to his family on the east coast.    We’ll be having a goodbye party for him at The Cave on Saturday, August 2nd starting at 5:30pm.  Please join us in celebrating Bill and showing our love for him.  Also, please take a moment to read his farewell letter here: http://www.inthecave.com/blog/?p=10760
wod_recovery_yoga2-1Yoga is coming to The Cave
Starting the first week in August, we’ll be adding 3 new classes to our schedule:

WOD Recovery Yoga (Post CrossFit Yoga)      Monday and Thursday 10-11am

Athletic Vinyasa Flow Yoga      Wednesday 12:00-1:00pm

More information can be found on our website:   http://www.inthecave.com/other_classes

Fall Class Registrationgroup_photo
Yes, it is only mid-summer, but it’s already that time to begin planning for the Fall!  Classes fill up super fast in the Fall, so now is the time to organize your children’s schedules and sign them up!  Our Fall Schedule can be seen here on-line and you can sign up by calling The Cave at (415) 927-1630.
muscleup-goodCrossFit Trainer’s Gymnastics Seminar
You don’t want to miss this! Spend 3 hours with Roger Harrell - founder of the CrossFit Gymnastics Certification program - learning how to properly teach gymnastics fundamentals in a CrossFit program. Detailed progressions will be covered. Key safety concerns will be addressed specifically geared toward teaching gymnastics movements to adults. Click here to register.
This seminar is coupled with the Athlete’s Gymnastics Seminar. Member’s cost for both Trainer’s and Athlete’s seminars is $90, non-member cost is $100. Call (415) 250-9710 to sign up for BOTH seminars and receive the special pricing.
CrossFit Athlete’s Gymnastics Seminar
Spend 3 hours with Roger Harrell - founder of the CrossFit Gymnastics Certification program - learning gymnastics movements. This seminar is focused on proper and efficient execution of key gymnastics elements. Get started or improve your technique on a variety of movements. Learn how these skills truly break down to work toward mastery. Floor, rings and parallettes will be covered in detail with an introduction to other gymnastics apparatus. Learn some key techniques to dramatically improve your efficiency and enable performance of skills you thought unattainable. Click here to register.
This seminar is coupled with the Trainer’s Gymnastics Seminar. Member’s cost for both Athlete’s and Trainer’s seminars is $90, non-member cost is $100. Call (415) 250-9710 to sign up for BOTH seminars and receive the special pricing.

Have you met Mira?

Friday, July 18th, 2014

Mira joined The Cave a few years ago when she was prompted to train for American Ninja Warrior. She started taking parkour and gymnastics classes to prepare for the event. Mira discovered that she does not have the ideal body type for gymnastics. She is tall…really tall. At just over 6 feet, she’s roughly a full foot taller than your average gymnast. Mira is, however, a fantastic athlete. She was a collegiate heptathlete and continues to pursue a variety of sports including being an avid rock climber and surfer.

To get a feel for Mira’s personality, think of a kid that is excited and happy about everything. Mira is just fun to be around. Her presence within a group just makes everybody happier. She’s supportive and encouraging to everyone.

Recently, Mira had an opportunity to go to Brazil, with a Matt Baxter Award, which allowed her to pursue her dream adventure. Her goal was to undertake a solo girl surf safari up the coast and document her journey through both a blog and hip-hop videos to inspire and empower girls in the outdoors. She put together several videos for the trip, here is one.You can also see more on her blog.

Mira has been working with kids for a long time and has a fantastic rapport with them. (Being a big kid herself certainly helps.) She is a self proclaimed “child whisperer” and really has a heart for helping kids. She has also created an environmental hip-hop collective with youth artists in Oakland called the Green Guard. Take a look at some of her work, say hi, and wait for the Mira hip-hop video about The Cave.

This Week’s Happenings in The Cave!

Monday, April 28th, 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!

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.

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

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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:


Epic Bridge Run Recap

Saturday, January 4th, 2014

The Epic Bridge Run this year was a blast. We had a great group of folks ranging from our competetive team BoManda to several folks completely new to CrossFit and The Cave. All were able to participate, get in a great workout and have fun. This year’s workout was designed for pairs, though we had one group of 3 and one solo participant.

The run started on the north end where all teams had to grab a pair of rings and run over to the bridge walkway and string up their rings. Then they had to complete Ryan - The Firefighter.

  • 5 rounds
  • 7 Muscle ups
  • 21 Burpee

After completing Ryan they then had to break down their rings, run them back to the starting area, then perform Golden Gate Bridge Murph. This involved running to the south end of the bridge, down to the Marina Amphitheater, then performing:

  • 100 V-ups
  • 200 Push ups
  • 300 Squats

Followed by a run back to the north end of the bridge.

At the north end they found a barbell waiting for them. At this point they just had to complete Randy - The Police Officer 75 snatches. The teams took between 1 hr 15 minutes to just a bit over 1 hr 30 minutes. Complete details on the result are here.