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The Cave Blog

Social Hour is This Friday, PR Board and Monthly Skill Challenge!

October 7th, 2015 by Dana

Social Hour This Friday!

We are back at the Silver Peso this Friday night for our CrossFit social hour. Come join our community at 6:00 p.m. and celebrate October!

Karin C. Update

A few weeks ago, our sweet Karin C. broke her ankle on the dismount from a rope climb. After surgery last week, she is on the road to recovery, but it will be quite some time until she is able to return to normal life. Her recovery will be a long term process, and we’re here to help her through it!

A group of her friends have organized a Helping Hands program to assist her with her recovery as well. If you would like to sign up to help with meals click here. If scheduling this might be difficult for you, we’re also accepting contributions to put toward a Munchery gift card. Feel free to stop by the office or email Amy if you would like to add to this fund. Thank you.

img_7491PR Board

Great work to all the athletes that hit PRs last month and earned a spot on the PR board! October starts with a clean slate and another chance to get your name up there. If you’re having trouble hitting a PR, our new Two Chicks beef jerky for sale could help! (Seriously, it’s good.)

Monthly Skill Challenge

Thank you to those who participated in September’s monthly skill challenge! Max L-sits challenged your core, and it was exciting to watch everyone progress all month long. October’s skill is free standing handstands.

Movement Standardsimg_7492

Time starts when both legs are in the air, above the hip. A spot may be used, but time begins from the moment your spotter lets go. It stops when he or she stabilizes you once again.

Legs do not need to be together, or straight. Walking is NOT permitted. Time is called when both legs are no longer in the air or a third party is touching them.

Zombie halloween handstand pictures are encouraged.

As always, I’d love to hear your questions, comments, and thoughts, and THANK YOU for being a part of our growing community!

Kids’ Night Out July 25!

July 23rd, 2015 by matt
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

Chocolate Avocado Strawberry Smoothie

July 13th, 2015 by Dana

chocolate-strawberry-smoothie-main_xa9wn1Here’s a creamy chocolate treat to cool off on a hot afternoon with or just enjoy after dinner as a healthy end to the day. There’s an avocado in it, but it doesn’t taste like avocado at all; that’s really there for the texture. The taste is all from the strawberries and chocolate, with a little extra honey for sweetness if you like it that way.
1 cup frozen strawberries
1 ripe avocado, roughly chopped
1 tbsp. cocoa powder
1 ½ cup almond or coconut milk
½ tsp. vanilla
1 tbsp. raw honey (optional)
Dark chocolate, grated (optional)
Place all the ingredients in a blender, and pulse until everything is smooth.
Pour mix into 2 large glasses, and sprinkle grated dark chocolate on top.
Thank you Paleo Leap!

3 Great Uses for EMOMs

July 9th, 2015 by Dana

emomEMOM is an acronym that stands for Every Minute On the Minute. For example, the EMOM for 10 minutes of 10 box jumps and 10 pull ups means you have 10 minutes of work and at the start of each minute you attempt to complete 10 box jumps and 10 pull ups. If you finish within the minute, you rest until the start of the next minute and repeat the work. The faster you get your work for the minute done, the more rest you get. There are endless variations and purposes for EMOMs and below are some of my favorite. This is not an exclusive list.

1. EMOMs provide an essential skill building format for CrossFit athletes. Most likely, you will not learn how to do handstand push ups in other CrossFit workout formats. You will have a much greater success rate if you attempt handstand push ups 1-2 times every minute for 10 minutes, as opposed to attempting as many handstand pushups as possible in 10 minutes. Learning new skills cannot be done properly in a fatigued state. It is ideal to practice skills in isolation before combining them into workouts.

2. As a coach, programming EMOMs is useful because it allows total control of the athlete’s work, rest and fatigue. If a five round workout for time is programmed and your athlete isn’t proficient in one of the movements, it may take a very long time to complete the task. Intensity may be lost and the actual stimulus may not coincide with the desired stimulus. With an EMOM, the stimulus can be controlled and linear progressions can be maintained and furthered.

3. Time. If you tend to take your sweet time between exercises or sets, EMOMs will help expedite your time in the gym and increase your work capacity. By letting the clock decide when you work and rest you will be much fitter. If you are feeling lazy in the gym, just pick a few exercises and use an EMOM format for a warm-up. It works great!

Come and join the Cave Warriors in our first entry into the Spartan Games!

July 5th, 2015 by Dana
download-1Come and join the Cave Warriors in our first entry into the Spartan Games! This is a 3 mile event held WITHIN AT&T Park, enabling competitors to compete across the whole of the stadium - from infield to bleachers, changing rooms to outfield. There are 20+ obstacles/exercises spread across the 3 miles - a bit like the Epic Bridge Run.
Julian Aldridge is organizing the team. To register click here:
And make sure you join ‘existing team’ - as in Cave Warriors
The more the merrier!

Happy Birthday America

July 4th, 2015 by Dana

Please remember The Cave is closed today and all classes are canceled.
We hope you have a safe and happy July 4th celebration


Strength Training for Yogis Saturday July 11

July 3rd, 2015 by Dana

Stephanie Ring of Endure Yoga and certified fitness trainer Chelsea McAlexander are teaming up to bring you Strength Training for Yogis hosted by CrossFit Marin at The Cave.

1:00 p.m. - 4:00 p.m.
$50 for workshop
Register Here

Strength Training for Yogis will introduce movements likes arch and hollow rocks, lunges, squats, jumping, pull-ups, and presses to improve core strength and stability, add athletic development to your practice, and increase specific muscular strength.

WOD Recovery Yoga, Why you should do it!

July 1st, 2015 by Dana

wod-recovery-yoga-cover-75x925-version-7As athletes, we are constantly looking for new ways to both improve performance and prevent injuries. We have found unique techniques to keep the muscles loose — utilizing a lacrosse ball to massage out deep knots, or stretch with bands to distract the joint and increase mobility. While all of these tools are necessary parts of a CrossFitter’s daily training plan, simple stretching is often overlooked and certainly underutilized.

WOD Recovery Yoga was developed by our on-staff yoga teacher and avid CrossFitter, Stephanie Ring. Teaching athletes yoga is her passion. This love of teaching yoga combined with her first hand knowledge of CrossFit inspired her to create a specific type of class geared directly toward the post workout needs of these athletes. Her anatomical knowledge of CrossFit movements combined with her in depth knowledge of yoga postures and sequencing, provides the athlete with specific and targeted stretches and sequencing to help unwind, stretch and mobilize those places in the body that need it most.

Still need more convincing? Here are 5 simple reasons to try WOD Recovery Yoga:

1. Involves less thinking, more stretching

2. Targets muscles specifically worked during WOD

3. Stretches muscles multiple times during class to release tension and improve flexibility

4. Increases body awareness

5. Slows down the body and mind to aid in recovery

Grape Super Salad

June 18th, 2015 by Dana

grape-super-salad-11This Grape Super Salad recipe is perfect to welcome our beloved summer; it’s refreshing, full of flavor, and uses some great summer staples such as grapes, broccoli and onions. Prepare yourself for some ‘salad greatness’.

Tools You’ll Need:

  • Cutting board
  • Sharp knife
  • Measuring cups
  • Measuring spoons
  • Large Tupperware bowl with lid
  • Small mixing bowl
  • Whisk
  • Wooden spoon
  • Citrus Squeezer


  • 3 broccoli florets (remove the stems and use only the florets; try to make all florets a bit small and also the same size)
  • ¾ purple onion (cubed)
  • ¾ cups slivered almonds
  • 1 ½ cups purple grapes (halved)
  • 10 strips uncured bacon (cooked and diced)
  • 1/3 cup organic raisins
  • 1 cup Paleo Mayo ( see below)
  • ¼ cup fresh squeezed lemon juice
  • Sea salt (to taste)
  • Black pepper (to taste)


  1. Prep all of your ingredients ahead of time.
  2. Add Paleo Mayo and lemon juice to your small mixing bowl, and using a whisk, combine both ingredients well. Set aside.
  3. Toss broccoli florets, onion, grapes and almonds in your Tupperware bowl. Using your wooden spoon, mix them all together.
  4. Incorporate bacon bits and raisins to the mixture.
  5. Now your salad is ready for it’s dressing. Add the Mayo-Lemon mixture to your salad and mix it well, making sure everything is covered by it.
  6. Enjoy right away or cover with a lid to save for later! You and your family will RAVE over this…even with the broccoli n’ all!

* Makes 15 servings

* Nutritional Information: 233 calories; 21g fat; 8g carbohydrates; 4g protein.

Paleo Mayo:paleo-mayo-12

Tools You’ll Need:

  • Food processor
  • Measuring cups
  • Measuring spoons
  • Spatula
  • Small container with a lid
  • Citrus Squeezer


  • ½ cup coconut oil (melted)
  • ½ cup olive oil
  • 2 egg yolks
  • 1 teaspoon mustard
  • 3 teaspoons of freshly squeezed lemon juice
  • Sea salt (to taste)
  • Black pepper (to taste)


  1. Plug in your food processor and prep all of your ingredients.
  2. Add yolks, mustard and 1 teaspoon of lemon juice to your food processor. Pulse a few times to mix these ingredients well.
  3. As your food processor is on, slowly pour down the olive oil (slow is key!)
  4. Once you’re olive oil is all gone, continue to slowly pour down the coconut oil to the mixture (slow is key!)
  5. Lastly, add the two remaining teaspoons of lemon juice to the mixture; pulse a few times to incorporate.
  6. Using a spatula, transfer the mayo to a mixing bowl. Add in sea salt and pepper to taste and mix well.
  7. Place Paleo Mayo in a small container and close tight with a lid; refrigerate for later use!

* Makes 1 cup. Lasts about 1 week

* Nutritional Information (per tablespoon): 126 calories; 14g fat; 0g carbohydrates; 0g protein

June Kids’ Night Out and Camps Are Coming Up! Register Now!

June 12th, 2015 by Dana


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

6/27/15: Parkour Night: (Hot dogs)

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

Summer Camps are just around the corner. Space is limited, so claim your spot now. Early-bird discounts apply!

June 15 – 19: Gymnastics
June 22 – 26: Ninja
July 13 – 17: Gymnastics
July 20 – 24: Ninja
July 27 – 31: Gymnastics
August 3 – 7: Ninja
August 10 – 14: Gymnastics
Register Now!

Want to have a birthday party at The Cave? Book a Saturday or Sunday time slot for a gymnastics or parkour themed party!
1:00 p.m. – 2:30 p.m.
3:00 p.m. – 4:30 p.m.
10:00 a.m. – 11:30 a.m.
12:00 p.m. – 1:30 p.m.
Book Now!