WOD 4.30.19

A. Every minute for 8 minutes:

2 Power Snatch @ 80% 1RM

B. 4 rounds each for time:

400M Run

Start each round every 5 minutes.

WOD 4.29.19

A. Superset

Front Squat

GHD Sit Up

B. As many rounds as possible in 10 minutes:

5 Handstand Push Up
10 Pistol, alternating
15 Pull Up

WOD 4.28.19

A. Every minute for 10 minutes:

Rope Climb

Choose the most difficult version of Rope Climb you can sustain for the duration of the EMOM.

B. 3 rounds for time:

20 Box Jump 24/20″
20 Sumo Deadlift High Pull 35/25KG
20 Weighted Abmat Sit Up 20/14LB Med Ball

WOD 4.27.19

A. Split Jerk
B. For time:

2 Minute Wall Sit
400M Run
30 Curtis P Complex 50/35KG
400M Run
2 Minute Wall Sit

Curtis P Complex:
1 Power Clean
1 Front Rack Lunge, Right Leg
1 Front Rack Lunge, Left Leg
1 Push Press

WOD 4.26.19

A. Superset

Back Squat

Skill Work
Handstand Walk

B. 4 rounds for max reps:

In 2 minutes:

5 Deadlift 125/85KG
30 Kettlebell Swings 1.5/1P
Max Calorie Row

Rest 2 minutes between rounds.

WOD 4.25.19

A. Superset

Push Press

Hip Extension

B. As many rounds as possible in 15 minutes:

3 Chest to Bar Pull Up
6 V-Up
9 Push Up
12 Double Under

Wear a 20LB weight vest.

WOD 4.24.19

A. Work up to a heavy
Split Snatch
B. “Nancy”

5 rounds for time:

400M Run
15 Overhead Squat 43/30KG

Ninja Night training

Want to become a better Ninja? Love Ninja Warrior?  Want to put your skills to the test?


Join us on Saturday, May 11th, for our second Cave Ninja Night!


  • Multiple obstacle courses utilizing both parkour and gymnastics facility.
  • Courses will vary in size and difficulty. There will be an obstacle course suitable for participants 5 – 14 years old.
  • They will receive coaching from our very own resident Ninja Warrior JB Douglas!
  • The night will be for practicing Ninja warrior skills. It is not set up as a competition, but there will be opportunities to race and be timed through the courses.
  • -First 30 sign ups will receive a Cave Ninja Night shirt.


If you have any questions, please feel free to e-mail the Parkour Director, JB Douglas, at jb@inthecave.com.


$75.00/participant if you sign up online in advance.

$85.00/participant at the door (pending availability)



  • You must sign up no later than 24 hours prior to the scheduled Ninja Night (i.e. 5:30 p.m. Friday). $75.00 pre-registration can be done in person, on our website (www.inthecave/events.com), or by calling our office (415-927-1630).
  • Only 8 “same day” spaces will be available on a first come, first served basis (please understand this is for staffing purposes and for your child’s safety); “same day” spaces are billed at $85.00, no exceptions.
  • If your child is registered and does not attend, you will still be responsible for the cost of the event.
  • If you have not registered online in advance, Ninja Night fee must be paid in full when you drop your child off at The Cave.
  • Ninja Night is for children ages 5 – 14 years old. Children of any other age must be approved by our Events Manager prior to the night of the event.
  • Dinner is served between 6:30 p.m. – 7:00 p.m. If your child does not like or is allergic to the meal being provided, please pack a pre-made dinner for him or her. If your child arrives after 7:00 p.m., be aware that dinner will already have been served.
  • Attire for this event is gym appropriate clothing. A leotard, t-shirt, or tank top and shorts, sweatpants, or leggings are appropriate. Please, no dresses, skirts, jeans, belts, or buttons on clothing.
  • Misbehaving children will receive three warnings during the event; upon the third warning, a parent will be called and asked to come and collect the child.
  • Ninja Night is scheduled from 5:30 p.m. to 10:00 p.m.—no earlier than 5:30 p.m. and no later than 10:00 p.m. For every 15 minutes, parents are late for pick-up, a $10 fee will be added to the account to cover staff costs.


See you there!

WOD 4.23.19

A. Every minute for 10 minutes:

Strict Muscle Up

B. For time:

18-15-12-9-6-3 reps of:

Burpee Box Jump Over 24/20″
Toes to Bar

WOD 4.22.19

A. “J.J”

For time:

1-2-3-4-5-6-7-8-9-10 reps of:
Squat Clean 84/57KG

10-9-8-7-6-5-4-3-2-1 reps of:
Parallete Handstand Push Up, 6″ Deficit

Perform 1 Squat Clean, 10 HSPU, 2 Squat Clean, 9 HSPU, continue this pattern until you complete 10 Squat Clean and 1 HSPU.