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Posts Tagged ‘Kid’s’

Introducing Strong Girls

Thursday, April 2nd, 2015

Our Youth Strength and Conditioning (YSC) program is thriving! We are excited to announce 2 brand new classes to the program — Strong Girls!
Coach Chelsea will be bringing her experience and expertise to coach these new classes starting in April.

Strong Girls - Wednesday at 3:00 pm, ages 8-11
Strong Girls - Wednesday at 4:00 pm, ages 12-15

Strong Girls is a Youth Strength and Conditioning program for girls only. We want to train both our girls’ bodies and minds to be strong. The class entails 35-45 minutes of age appropriate athletic development while allowing 15-25 minutes for some girl talk. The class provides girls with a safe and empowering place to have facilitated discussions about body image, self-esteem, healthy eating, bullying, boys, goals, friendship, sportsmanship, and integrity. The girls will mentor each other, challenge themselves, and grow stronger—together.

The program involves gymnastics elements, running, weightlifting, cardiovascular conditioning and more. This broad approach will develop a base fitness level that will enhance performance in any sport and allow for competent participation in new activities.

Due to the increasing interest in the YSC program, we are also adding another YSC class:

Youth Strength and Conditioning - Tuesdays at 4:30pm, ages 11-15

The goal of the YSC program is to combine fitness with fun and to help kids grow up healthy, strong and develop a lifelong love of working out. These classes are offered in the CrossFit area and are a great way to introduce your child to fitness and a healthy lifestyle.

All YSC workouts are functional and natural and correlate directly to your child’s physical needs in daily life, recreation and sport. Our experienced coaches are incredibly skilled at conveying the importance of lifelong health and fitness in a way that is meaningful and relevant to your child.

Your child doesn’t have to be an athlete to participate. Our training provides an atmosphere that is challenging, motivating and builds confidence. If your child is already athletic, we can help her become a well rounded athlete, excelling in her current sport while staying fit during the off season.

We now offer 7 classes:
Mondays 5pm, ages 11-15 with Coach Patrick
Tuesdays 3:30pm, ages 11-15 with Coach Dana
Tuesdays 4:30pm, ages 11-15 with Coach Chelsea
Wednesdays 3pm, ages 8-11 Strong Girls with Coach Chelsea
Wednesdays 4pm, ages 12-15 Strong Girls with Coach Chelsea
Wednesdays 5pm, ages 11-15 with Coach Patrick
Thursdays 3:30pm, ages 11-15 with Coach Dana

Kids will need to be enrolled in classes and registered for a corresponding monthly plan. See below for pricing:

One class per week $95. per month
Two classes per week $160. per month
Three classes per week $210. per month
Four classes per week $230. per month
Drop-in $26.

A 25% discount for families applies. Class size is limited to 8 kids, but drop-ins will still be allowed if there are open spaces. Enrollment is easy — please either call the office (415) 927.1630 or e-mail me the details at Dana@inthecave.com.

We’re excited about the growth of this program and we look forward to working with you. Remember, class size is limited to 8, so sign up quickly! Please contact me with your questions or comments.
Thanks,
Dana

Spring break camp and Kids Night Out

Monday, March 30th, 2015

KNO is like everyone’s birthday party on Saturday night. KNO runs from 5:30pm-10:00pm on the second and fourth Saturday of every month. Come by, drop off your kids and spend a night out. Your kids will have far more fun in our facility than with a babysitter, and they will have talented staff to teach them some movement, or if it is one of our many themed KNOs, they may learn something about our world. The next one is Saturday Apr 11, 2015 and drop off starts at 5:30PM. Children must be picked up by 10 PM. Register on our website at http://www.inthecave.com/events?eventid=203 Cost: $40.00
We do have a few spaces left in our spring break Ninja Camp! Come to ninja camp and learn how to run literally anywhere. Walls and fences become aids to movement. Learn how to safely and efficiently navigate any environment. Learn this discipline from deeply experienced coaches. Ninja camps will develop strength and agility. The discipline also allows freedom and creativity as children work out how to best use their abilities to overcome obstacles. Register on our website at http://www.inthecave.com/events
Camps run 10am to 2pm daily. Kids should bring a lunch each day.
Camps run from 10am-2pm Monday through Friday
Full week $468 3 Days $298

Open Gym Ages 2-6 on Mondays!

Friday, January 23rd, 2015

logo2Need something to do Monday mornings with your 2 - 6 year old? Looking for a safe environment for your child to get some exercise while having fun? Come to The Cave’s new Open Gym!

It is for children ages 2 - 6 years old, and it is structured like an “open gym.” Children will have one hour, from 10:00 a.m. to 11:00 a.m. every Monday, to come jump, play, and learn.

This class is structured in such a way that we kindly ask the parents/caretakers of children ages 3 and under to be on the floor at all times. However, a coach will be there as well to help when needed.

This is a fun time for everyone and is open to all children whether they are currently enrolled in a Cave class or not. It is definitely a great value at only $10.00 per child!

Questions? E-mail Hannah at hannah@inthecave.com.

To register, click here now!

This Week in The Cave

Monday, January 12th, 2015

logoHappy New Year and Welcome back! Have you seen our new logo?
The Cave has been busy since school has started, it’s wonderful to see everyone. Thank you for your patience as we work on our waitlists trying to find a spot for everyone.

The Cave Throwdown
For Cave members only! The Cave: CrossFit Marin is thrilled to announce The Cave Throwdown, a friendly but challenging intra-gym competition to be held at the gym on January 31, 2015.

The Throwdown will consist of three WODs. Athletes will compete in one of three divisions, divided for both men and women: RX, Scaled, and “I’m injured but really want to participate.” All competitors will receive T-shirts and bags. Prizes will be awarded to the top-place finishers.
thanks!
To compete in the Throwdown please register using WOD Rocket
https://www.wodrocket.com/index.php/component/ohanah/the-cave-throwdown.
unnamed-1 Kids Night Out: Skill Work Night
January 24th, 5:30-10 p.m.
$40 in advance.
Register now.

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!

The common question: What can I practice at home?

Friday, November 14th, 2014

1926713_10152000197626693_1488242920_nIf you are a parent of a recreational gymnast, or a young gymnast yourself, you’ve probably thought about these questions a time or two: What can I practice at home and what can I do to improve? As a coach, I often hear this from parents and students. If you are like most gymnasts, you only get to come into the gym for an hour or two a week, the luckier ones, maybe three to four. But this never seems to be enough! One hour in the gym flies by and each kid is always wanting more, more, more. So, let’s talk. What can you and your talented little gymnast work on at home? Whether her goal is to qualify for Team, or he just wants to nail a handstand, the following describes elements a gymnast can practice in the home.
First, safety is always the number one concern. While it is understood that the house is not a great place for gymnastics, there are still several activities that can be practiced that will greatly improve skills in the gym! If these skills can be improved, students will excel in class and get more out of that limited hour.
Flexibility
Stretching increases range of motion, helps prevent injury, and allows for long beautiful lines when performing. Being flexible is also important for movements such as handstands and bridges. Practicing the splits and scales are two crucial movements. Being flexible enough to do the splits on the floor will help “shape” leaps and jumps. Be sure your gymnast is stretching not only the legs, but also the upper body. Equally important to stretch are the joints and tendons in wrists and ankles. Stretching these areas helps prevent strains.10702026_799205243463499_1203045947382586836_n

Strength
Gymnastics requires more strength than most sports. Growing children shouldn’t be using heavy weights, so body exercises and resistance exercises are great for at home! Practicing push-ups the proper way, even just one, is an important exercise to achieve. Sit-ups and hollow holds are also good core exercises. Improving strength at home will improve students’ self-esteem because they will be faster, stronger, and more confident during warm-up all the way through to conditioning!

Balance
Simple things such as standing and balancing on one foot in passe or coupe helps develop better balance in many situations, but most importantly on the beam. Two other great balancing skills to practice are arabesques and scales. Trying to hold each of these positions on the floor for 10-20 seconds apiece will help tremendously when attempting them on the beam. Another fun practice is to find a line in your home, such as a seam in the floor, and practice different walks and turns back and forth.

Jumps and Stick It
Many gymnastic dismounts end with a “stick it” landing. It is important to begin developing this landing as early as pre-rec classes. Jumps and stick it landings can be practiced safely at home when standing in place in a large open room. Have your gymnast standing in place and practice jumping upward and “sticking” the landing. This also helps develop core strength and more balance awareness.

Simple movements
Movements such as bridges and spider-man handstands can safely be practiced at home, with parental discretion and watchful eyes! At home, bridges should be practiced in an open area, and should always start from the floor. A handstand is an important skill to develop and at home, can be performed against a wall. Begin by placing the back against the wall and then bend at the waist until the hands are on the ground. Then begin walking the feet up the wall. While in this position, think about tightening every muscle and “pulling” the feet to the ceiling. Performing spider-man handstands helps build upper body strength and will also strengthen wrists for normal handstands!

It is important to remind your growing gymnast that not everything we practice at the gym is safe to do at home. Couches and beds may look like perfect tumbling mats, but often they can cause subtle to serious injuries! We all want to practice more and we can! Just remember to be smart, be safe, and as always, ask mom and dad first!

Youth Strength and Conditioning classes

Tuesday, August 19th, 2014

Great groupDid you know The CAVE offers Youth Strength and Conditioning classes?The idea behind the YSC program is to combine fitness with fun and to help kids grow up healthy, strong and develop a lifelong love of working out. These classes are offered in the CrossFit area and are a great way to introduce your child to fitness and a healthy lifestyle.

We currently offer four classes for ages 11+:
Monday @ 5pm with Coach Patrick
Tuesday @ 3:30pm with Coach Dana
Wednesday @ 5pm with Coach Patrick
Thursday @ 3:30pm with Coach Dana

Kids can enroll in classes and pay by how many classes per week they plan on attending. See below pricing:
One class per week is $90 per month.
Two classes per week is $155 per month.
Three classes per week is $200 per month.
Four classes per week is $220 per month.
Drop-in $25
25% family discounts do apply for enrolled classes, not drop-ins. Class size is limited to 8 kids, and drop-ins will still be allowed if there are open spaces. Enrollment is easy — please either call the office (415) 927.1630 or e-mail me the details at Dana@inthecave.com.
By formally enrolling in a class, the coach can better predict the number of kids attending and therefore, provide the best experience possible. In addition, this commitment allows us to set goals for each individual child and progress toward them, which not only helps keep the children motivated to attend, but increases self-confidence when the goals are achieved.
YSC workouts are functional and natural, and correlate directly to your child’s physical needs in daily life, recreation and sport. Our experienced coaches are incredibly skilled at conveying the importance of lifelong health and fitness in a way that is meaningful and relevant to your child.
Your child doesn’t have to be an athlete to participate. Our training provides an atmosphere that is challenging, motivating and builds confidence. If your child is already athletic, we can help them become a well rounded athlete, excel in their current sport, and stay fit during the off season.
Classes are 55 minutes long and consist of a warm up, skill work, metabolic conditioning and stretching. Throughout class, we’ll talk about healthy eating and lifestyle habits. The importance and the benefit of the movements being taught, and how the children can apply them to their daily lives is greatly emphasized.
We’re excited about this program growing and look forward to working further with the youth in our community!
Class size is limited to 8, so sign up quickly!

This Week in The Cave

Monday, June 23rd, 2014

experimentnight_webPlease note that The Cave will be CLOSED on FRIDAY, JULY 4TH. All classes (*EXCEPT CrossFit at 9am and 10am) are cancelled for that day. The Cave will be OPEN for all regularly scheduled classes (in all disciplines) on Thursday, 7/3,  Saturday, 7/5, and Sunday, 7/6. If you have any questions regarding holiday hours, please contact Amy at amy.d@inthecave.com.

Kids Night Out!
The time has come to take the night off and drop your children off with us at The Cave!  Next Saturday, June 28th from 5:30-10:00PM is the night you have all been waiting for - Kid’s Night Out, Experiment Night!
Click here to register

Help send Bill and Amanda to the Games! We’ve started  a crowdfunding campaign to help send Bill and his coachAmanda_BillAmanda to the CrossFit Games in July. Please donate by going here: http://www.gofundme.com/aau608 Thank you so much!

Summer Camps

Have you made summer plans for your kids yet?  The Cave’s summer camps are perfect for any age and any level!  Our coaches will challenge your child at her level while making sure they are safe and having fun.

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!

Team Gymnastics:  June 30-July 3 (This training camp is for Level 3+.) Gymnastics:  July 28- August 1
Youth Camp:  August 4-8 Gymnastics:  August 11-15 Parkour:  August 18-22 REGISTER ON-LINE OR CALL (415)927-1630.

Challenge WOD
Challenge WOD #5 was announced yesterday, read about it here, so get it done by next Sunday! Want to know more about Challenge WOD? Check this out!

Changes to CrossFit programming:
Bo announced this week some exciting changes to our CrossFit programming!  We now offer 2 parallel tracks during classes: Fitness and Performance.  Read all about it here!

CrossFit Trainer’s Gymnastics Seminar

amanda_muSpend 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.

SAugust 9, 2014 01:00PM to 4:00PM

Member cost: $70.00
Non-member cost: $75.00

To register, use the “Register” link to sign up for just this seminar.  This seminar is limited to 20 participants, so sign up early to ensure a spot. The price listed above will hold up until 10 days prior to the event (July 31) at which time the event cost will increase to $90.

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.

August 9, 2014 04:30PM - 7:30 PM

Member cost: $70.00

Non-member cost: $75.00

To register, use the “Register” link to sign up for just this seminar.  This seminar is limited to 20 participants so sign up early to ensure a spot. The price listed above will hold up until 10 days prior to the event (July 31) at which time the event cost will increase to $90.

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.

This Week in The Cave

Monday, June 9th, 2014

campfire-night3_webKids Night Out

Forget about the babysitter and bring the kids to The Cave!  They’ll get exercise, have lots of fun and enjoy a healthy dinner.  This week’s theme is Campfire Night.   Register on-line or call (415) 927-1630.  $35 in advance or $45 at the door.

Summer Camps

Have you made summer plans for your kids yet?  The Cave’s summer camps are perfect for any age and any level!  Our coaches will challenge your child at her level while making sure they are safe and having fun.

summer-parkour-campsfinal-1

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!
Gymnastics:  June 16-20
Ninja:  June 23-27
Team Gymnastics:  June 30-July 3 (This training camp is for Level 3+.)
Gymnastics:  July 28- August 1
Youth Camp:  August 4-8
Gymnastics:  August 11-15
Parkour:  August 18-22

REGISTER ON-LINE OR CALL (415)927-1630.

Challenge WOD

Challenge WOD #4 was announced last night, read about it here, so get it done by this Sunday! The third challenge WOD is complete, great job to all those who participated. Want to know more about Challenge WOD? Check this out!

CrossFit Trainer’s Gymnastics Seminar

amanda_muSpend 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.

SAugust 9, 2014 01:00PM to 4:00PM

Member cost: $70.00
Non-member cost: $75.00

To register, use the “Register” link to sign up for just this seminar.  This seminar is limited to 20 participants, so sign up early to ensure a spot. The price listed above will hold up until 10 days prior to the event (July 31) at which time the event cost will increase to $90.

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.

August 9, 2014 04:30PM - 7:30 PM

Member cost: $70.00

Non-member cost: $75.00

To register, use the “Register” link to sign up for just this seminar.  This seminar is limited to 20 participants so sign up early to ensure a spot. The price listed above will hold up until 10 days prior to the event (July 31) at which time the event cost will increase to $90.

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.

What’s Happening This Week in The Cave?

Monday, May 19th, 2014

ATTENTION!! Please note that The Cave will be CLOSED on MONDAY, MAY 26TH, in observance of Memorial Day.  All classes are cancelled for that day, EXCEPT CrossFit 9 and 10 am classes.

The Cave will be OPEN for all regularly scheduled classes (in all disciplines) on Saturday 5/24Sunday 5/25, and Tuesday 5/27. If you have any questions regarding Memorial Day hours or any other hours at The Cave, please contact Amy at amy.d@inthecave.com.

cf-games-2014Reebok CrossFit Regionals

Did you know Amanda Norton qualified and is competing at the Reebok CrossFit Regionals?  She’ll be competing from May 30 - June 1.  Regionals is a great way to meet others in the CrossFit community, witness some spectacular performances, and even pick up the latest in WOD wear.  Grab your CAVE shirt and purchase your ticket to come and cheer on Amanda!   Click here for the schedule of events.

Challenge WOD

There are a lot of empty spaces on WOD #2 for Challenge WOD.   This is your last week to get it done, so what are you waiting for??  The second WOD was announced last week, which you can read about right here. Want to know more about Challenge WOD? Check this out!

Kids Night Out:

waterfight531web

Forget the baby sitter and bring the kids to The Cave for Kids Night Out!  They will have a great time playing water games, doing skill work with coaches, and having a healthy bbq dinner — everything a parent would want for their kids night out!  The next KNO is May 31, click here to register. Don’t forget to pack a towel!
summer-parkour-campsfinal-1

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: