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Posts Tagged ‘Parkour’

This Week’s Happenings in The Cave!

Monday, April 14th, 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!

Kid’s Night Out

Next Kid’s Night Out is April 26.  It’s Sports Night, with hot dogs for dinner!  Reserve your space now by e-mailing or calling (415)927-1630. $45 at the door or $35 in advance.

CrossFit Open Masters Qualifier

Masters competitors who finished in the top 200 worldwide in their age division in the Open are invited to compete in the Masters Qualifier. The Masters Qualifier runs from April 17-21. At 5 p.m. PT on April 17, four workouts will be released. Competitors will have four days to complete the workouts and submit scores. The Cave has 5 athletes competing this weekend!   Stay tuned to the blog and our Facebook page for more information.


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:

Pay Attention Traceurs!

Sunday, April 6th, 2014


Parkour Essentials (8-12 yrs.)

Monday 4:00-5:00 PM

Parkour Essentials is the perfect introductory class for young traceurs (parkour practitioners).  The class is geared toward developing agility, body weighted strength, stamina, confidence and most importantly, the skills to practice safely. The basics of parkour movements come from strength, flexibility, and confidence in one’s abilities.  Students will develop these skills within a curriculum that includes obstacle course navigation, conditioning and parkour skill work in a safe and friendly learning environment.  This class provides a fun, active, and engaging way for kids ages 8-12 to burn off energy, become a part of a constructive and positive community and learn physical movement in an encouraging environment.

Parkour Flip & Flow (8-12 yrs.)

Monday 5:00-6:00 PM

Parkour Flip & Flow is a class for 8-12 year old traceurs who have developed a higher than average fitness level, have a vast vocabulary of parkour terms, and demonstrate a maturity level (i.e. respectful listening, no reckless behavior, etc.) that is needed to learn more complicated movements and techniques.

Sign up NOW!


Sunday’s Parkour Progressions from 6:00-7:30 PM will now be a Parkour Open Gym from 6:00-8:00 PM.
For ages 13 and up, members and non-members fee $25

What to expect:  The first 20 minutes will consist of a group warm-up, stretching and conditioning.  The remainder of the time will be supervised skill training for all skill levels.


Don’t forget!  The Cave’s Parkour Spring Break Camp will be from April 14-18!

Who can participate?  Kids ages 6-12 of all skill levels.  Sign up NOW, camps fill up quickly!

Back Flips in Parkour!

Tuesday, April 1st, 2014

This week in parkour, coach Andrey Pfening set the focus on  wall back flips.  He designed four effective stations where our athletes practiced different skills. The skills were small pieces of the wall back flip skill itself.  This is a picture of your Parkour Fundamentals class (6-7yrs):

img_0910Parkour Fundamentals is a class created for our youngest traceurs (parkour practitioners).  The basics of parkour equal a solid base level of fitness coupled with the maturity to distinguish the difference between a stunt and calculated risk.  We understand that children aged 6 and 7 develop these attributes in many different ways and timelines.  Therefore, students participate in an hour long class designed to build strength, flexibility, and an understanding of how to use their bodies safely, all while having fun in a safe, learning environment.  Curriculum includes, but is not limited to:  Games, obstacle course navigation, and individual skill building stations.

Anthony is mid-way through landing a wall back flip as Derek, Caden  and Liam watch.  Huge thanks to coach Andrey Pfening on his creative and inspiring class set-up and for helping young athletes safely learn exciting skills.

Parkour Additions!

Wednesday, March 26th, 2014

the_mega_boxYou might have noticed some recent construction occurring in front of 417.  This last week, we built a new feature for the parkour area.  It is an 8-foot tall wooden box, commonly called a mega box.  The mega box is a multi-use tool that allows us to practice wall runs, climb ups and spider wall.  Plus, the open “windows” on opposite sides of the mega box provide unique climb through opportunities.  We also added more wall features.  The mega box and new wall holds inspired hard work and solid training this week.  I’m looking forward to next week’s improvements and creativity!

Last week, in parkour, all the groups exceeded my expectations in the creativity, focus, and performance categories!  The classes participated in a creative exercise that we call “Add On”.    The Add On exercise works to build both mental and physical capacities by requiring focus in different areas.  The student needs to remember the sequence of movements being spontaneously created by the participants, while enduring the physical performance repeatedly.  All classes were impressive in their own interpretations of the game.  They all started with the same parameters as each group received a blue vault box and a hand rail.  While I made a few initial suggestions for moves, after a few minutes, the traceurs had a great parkour flow going and added moves that we have worked on in the past involving the scaffolding.

The progression of the traceurs in The Cave’s parkour program has been amazing to watch over the past few months.  The skill level just keeps going up!

Try playing Add On with your family at a playground or in your own backyard.  It’s a great way to get some fresh air, exercise and have a lot of fun!

Parkour Progressions class

Tuesday, March 11th, 2014

Here is a clip in time lapse taken from the Parkour Progressions (13-17) class highlighting our students practicing their skills.

Parkour Progressions is a class developed specifically for our teenage practitioners.  This is the perfect introductory course to parkour.  Become familiar with key movements involved in this exciting discipline.  Our amazingly talented coaches can walk you through many progressions, big and small.  Check out our schedule to find a class/time and join us!

The parkour room set-up this week includes a 2-story scaffolding, designed to create realistic training situations like pullovers, muscle ups and big cat leaps.  Our students are putting in some hard work on their skills, and it makes me proud.

What’s happening at The Cave

Monday, February 24th, 2014

This week at The Cave:
Thank you to everyone that came out to the Open Kick off party!  It was great!  It’s not to late to late to sign up for the open!
Click Here To Register

Want to improve your running efficiency? Want to run faster?
Come to our Pose running seminar on March 15th 12:30-3:30pm
A 3 Hour running seminar to improve efficiency, reduce impact and increase speed
Click here to sign up or learn more

We also have  a Double under clinic  March 16th 10-11:30am
Improve your double unders or get them for the first time - World Record holder Shane Winsor

Don’t wait too long, these camps are excellent and fill up quick!

American NInja Warrior 6

Sunday, February 16th, 2014

anwCoaches JB Douglas and Andrey Pfening are trying out for American Ninja Warrior 6
Check out  their video submissions, and lets all wish them luck!
Click here for Andrey’s video
Click here for JB’s video

Good stuff, and more to come!

Parkour Video Day: Noah Amparano at The Cave

Wednesday, December 5th, 2012

Ok folks, a lot of you know that I like to post parkour videos here and there.  Well, how about one of our own this time?  Check out Noah Amparano rocking Ryder’s PK course at The Cave.  This wasn’t even his best run.  Man, that boy is quick!  (Please excuse the sideways start… it gets corrected a few seconds in.)

By the way, for you CrossFitters, I was going to post Martin’s Push Jerk PR, but it occurred to me that I’d better ask him first, before I get in trouble.  Hopefully on Thursday or Friday!

Rafe Kelly Visits San Francisco Bay Area

Friday, November 16th, 2012

Hi Cavers,

Tonight instead of the elaborate blog post plans that I had I am simply going to let you all know that Rafe is visiting the San Francisco Bay area and that I’ve been fortunate enough to have been invited to meet with him to talk shop and train with him and Albert Kong.  ”Who is Rafe Kelly?”, you might ask.  Rafe is the founder of Parkour Visions in Seattle, one of the first and most respected parkour programs in the country.  Parkour Visions is a non-profit that focuses on making parkour as accessible as possible to their community.  I hold them in the highest regard.  Here are a couple of videos of Rafe showcasing a little bit of his training:

On Trees:

At Parkour Visions’s National Parkour Summit:

And of those of you who are curious, studious, and patient enough, here’s is Rafe on Parkour Programming:

More on Rafe’s view on Parkour programming & a (related) Kid’s Night Out Blog to come later.  For now I’m hoping for a few hours of sleep before training with Rafe!

Can You Name the American Ninja Warrior Caver in the Men’s Health Article?

Friday, October 26th, 2012
Who is this Parkour phenom on the American Ninja Warrior IV Course?

Who is this phenom on the American Ninja Warrior IV Course?

(We are having our Ninja Warrior & Parkour Seminar at the Cave on Nov. 3rd, 2012 (Kids) & Nov. 4th (Adults), details here… so if you’ll please excuse the shameless promotion.)

Here is your American Ninja Warrior Trivia Quiz for the Day:

1>  Name the Caver depicted in the “cover” picture of the May 8th, 2012 American Ninja Warrior Workout Men’s Health article show here:

2>  Name the obstacle that he is on.

3> What “stage” of the competition is it in and what obstacle on course?  (Ergo, 1st, 2nd, 3rd, 4th,… etc.)

4> What region did he compete in and where was the competition held?

5> What discipline does he specialize in?

6> How far did he get in the competition, ergo, what obstacle  (if any) did he fall on?

7> Who were the commentators for his run?

Ok,… so,… how about this guy?  (This picture was used on buddy TV:

as well as Monsters & Critcs:

Can you name the Cave Ninja??

Can you name the Cave Ninja??

1>  Name the Caver depicted in the picture above.

2>  Name the obstacle that he is on.

3> What “stage” of the competition is it in and what obstacle on course?  (Ergo, 1st, 2nd, 3rd, 4th,… etc.)

4> What region did he compete in and where was the competition held?

5> What discipline does he specialize in?

6> What obstacle during the competition(s) (if any) did he fall on?

7> Who were the commentators for his run?

Come train with both of these Cave Ninjas and many more of the ANW 4 Celebrities at the Cave on Nov. 4th.  Read more here:

(Answers will be posted later this week on The Cave’s FaceBook account.)