Power is back on!

Cave families. We appreciate your understanding and patience this week as we have navigated the power outages, and unpredictability of power availability. The power is on, and all indications is that it will remain on. Therefore we are resuming our normal schedule beginning tomorrow, Thursday October 31st. Our normal schedule will resume, beginning with the early morning CrossFit Classes.

Note, that our Halloween hours still apply so all kid’s classes after 5:30pm will be cancelled. The CrossFit evening schedule remains.

We know that this week has been difficult on everyone, and we hope that our open gym provided a little bit of an outlet. Thank you for being a part of The Cave.

WOD 10.31.19

A. Superset

Weighted Lunge

Alternating Dumbbell Shoulder Press

B1. As many rounds as possible in 10 minutes:

10 Jumping Squat
10FT Handstand Walk
20 Jumping Squat
20FT Handstand Walk
30 Jumping Squat
30FT Handstand Walk

Continue adding 10 reps to Jumping Squat and 10FT to Handstand Walk each round.

B2. As many rounds as possible in 10 minutes:

10 Jumping Squat
1 Wall Walk Up
20 Jumping Squat
2 Wall Walk Up
30 Jumping Squat
3 Wall Walk Up

Continue adding 10 reps to Jumping Squat and 1 rep to Wall Walk Up each round.

Kids Night Out 11.2.19


Want a Halloween date night?
Drop your child off with us at The Cave for a dinner, recreational gym play, movies, and more!

Saturday,  November 2nd, is Spooky Night.

If you (or a friend) haven’t already done so, fill out our new member registration form online, and then register for the event!


$45.00/participant if you sign up online in advance
$50.00/participant at the door (pending availability)

• You must sign up for Kids’ Night Out no later than 24 hours prior to the scheduled Kids’ Night Out (i.e. 5:30p.m. Friday). $45.00 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 $50.00, no exceptions.
• If you have not registered online in advance, the Kids’ Night Out fee must be paid in full when you drop your child off at The Cave.
• Kids’ Night Out is for children ages 5 – 14 years old. Children of any other age must be approved by our Events staff 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.
• Kids’ Night Out 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!


PG&E Power Outage Notice

UPDATE: All indications are that power will remain on. The Cave will be resuming our normal class schedule for Thursday October 31st. Note modified Halloween hours.

Our updated schedule for Tuesday 10/29, Wednesday 10/30. Due to the uncertainty of power availability for these two days we will be operating a modified schedule to help accommodate our families during this time.

CrossFit – Classes will operate on a reduced schedule to coincide with daylight.

Tuesday 9:00am, 10:00am, 3:30pm, 4:30pm, 5:30pm  CF Teens class at 4:30pm

Wednesday 9:00am, 10:00am, 3:00pm, 4:00pm, 5:00pm  Strong Girls  at 3:00pm

Pre-rec and Parent and Me

Morning classes will operate as normal all three days.

Gymnastics and Parkour

We are going to run afternoon gymnastics and parkour as an open gym format. We know that this event has changed everyone’s schedule around. You may come in for open gym on Tuesday from 2:30pm-5:30pm or Wednesday from 2:00pm-5:00pm. Age 3+. Also, in case of overwhelming attendance will be limited to 50 students. This open gym is included for any of our students that are currently enrolled in our regular classes. Drop in to the open gym for non-enrolled students is $18.

Women’s and Men’s Gymnastics Teams

Women’s team practice will run from 11am-2pm both days. All competitive athletes are welcome for all of the practices.

WOD 10.30.19

A. Work up to a heavy complex
2 Clean Pull
1 Power Clean
B. 5 rounds for time:

12 Pull Up
12 Power Clean 52/35KG
12 Lateral Burpee Over Bar

Rest 2 minutes between rounds.

WOD 10.29.19

A. Snatch Balance
B. “Jerry”

For time:

1 Mile Run
2000M Row
1 Mile Run

WOD 10.28.19

A. Work up to a heavy
Hang Squat Clean, Double
B. For time:

15 Hang Squat Clean Thruster 61/43KG
12 Muscle Up
9 Hang Squat Clean Thruster

courtesy of CrossFit Linchpin

WOD 10.27.19

A. Push Jerk
B. For time:

100 Double Under
30 Burpee
7 Rope Climb
30 Burpee
100 Double Under

WOD 10.26.19

A. Front Squat
B. 5 rounds for time:

15 Wall Ball 20/14LB, 10/9FT
15 Power Clean 43/30KG

WOD 10.25.19

“CrossFit Games Open 20.3”

For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.