WOD 10.14.19

A. Superset


Strict Pull Up

B. For time:

200 Double Under
100 Wall Ball 20/14LB, 10/9′
50 Pull Up

15 minute time cap.

WOD 10.13.19

A. Work up to a heavy complex:

1 Clean
2 Shoulder Press

B. For time:

21-15-9 reps of:

Power Clean 61/43KG
Handstand Push Up

WOD 10.12.19

Open Kickoff Event

WOD 10.11.19

A. Work up to a heavy
100FT Farmers Carry
B. 2 rounds for time:

20 Chest to Bar Pull Up
40 Dumbbell Snatch 50/35LB

Kids Night Out 10.12.19


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

Saturday,  October 12th, is Adventure 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!

Dinner: Spaghetti and meatballs, and veggies


$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!

WOD 10.10.19

A. Every minute for 10 minutes:

1 Clean and Jerk

Perform at 85% 1RM Clean and Jerk.

B. “Nancy”

5 rounds for time:

400M Run
15 Overhead Squat 43/30KG

CrossFit Open 2020

The Open is back for the second time this year… 

Quoting The Morning Chalk up, “Before feelings of panic and dread set in from the impending fitness gauntlet thrown by Dave Castro, it’s important to remember that this is a landmark year, and it marks a full decade of the Open. For 10 seasons now affiliates around the world have gathered for weekly workout announcements, “Friday Night Lights,” and countless hours of leaderboarding.This year marks a significant change for the Open, a move to October and the shortest “off season,” in our sports history with 67 days separating the closing ceremonies of the 2019 CrossFit Games and the announcement of 20.1.”

Many of our athletes look forward to The Open throughout the year, while for others, it’s just another day in the gym. This year, we’re digging deep to get pumped (again)!  But to highlight something above, The Open has been running now for 10 years.  And, several of our athletes at The Cave – CrossFit Marin have participated in every Open in Games history.  This is something both to acknowledge and to celebrate!  Our gym is one of the first 100 CrossFit Affiliates, with several our existing members being a part of the original crew.  Part of what makes The Cave – CrossFit Marin such a great place is it’s amazing community of people, which hosts a collection of people from the veteran CrossFitters, to the just getting started.  Together, we always seem to have a good time… 
So here we go again with another Open — a staple in CrossFit tradition.  It’s another chance to challenge ourselves, another chance to take risks, and another chance to celebrate together.    
Below you will find information about The Open at The Cave – CrossFit Marin.  We encourage ALL of our members to participate. Not only is it the largest fitness competition in the world, there is a place for everyone to have a good time participating!
What is The Open?
The Reebok CrossFit Games Open is the world’s premier test of fitness. Since 2011, the five-week, five-workout online competition has ranked thousands of competitors on their fitness ability.
The Open is designed to be accessible to athletes of all levels, while also being rigorous enough to challenge the world’s elite. You may find fourteen-year-old high schoolers competing alongside 77-year-old grandparents, or CrossFit Games winners competing against CrossFit newcomers, as well as everything in between. This is what makes The Open so unique.

Sign up for $20, do the workouts, and enter your scores online. You’ll be ranked in relation to your peers in your age division on both a national and worldwide scale (alongside a friendly gym leaderboard). Workouts are released online each Thursday at 5:00 p.m. Athletes have until the following Monday at 5:00 p.m. to submit their scores.

This year’s format for The Open will be the same as a few short months ago, but the CrossFit Games format as a whole continues to change.  Check out more information about The Open, here.  
When does it start?
It all starts October 10th, 2019. Register here using our affiliate name, CrossFit Marin.
What if there are movements I can’t do? 
The Open has both an Rx’d and Scaled Division.  You have a choice of which workout you would like to perform each week.

The two divisions vary in both strength and skill.  The scaled division is designed to be accessible to any athlete, while the Rx’d division may incorporate specialty skills like muscle ups or double unders.  If you have any questions about which workout is best for you, 
a CrossFit Marin coach can help you devise a plan that is most suitable.

Open Kickoff Party at The Cave:

Saturday, October 12th, from 9:00 a.m. – 11:30 a.m.  
Please note there will be no regular CrossFit classes on this day. 

Athletes sign up for heat times ahead of time, in the gym near the whiteboard.  The heat times are soft targets until the official workout is released.  On Thursday night prior to The Open Kickoff, you will receive an email with formal heat times.

Coaches will run athletes through a warm-up, movement prep, and strategy for the workout, then facilitate a competition-like atmosphere for Workout 1 of The Open.  After you perform your workout, you will also stay to judge a fellow athlete.  We encourage all athletes to stay for the entire event!    (We’re hoping to put together a coaches heat — you might not want to miss that!).

A 2019 (re-)Open shirt will be available for purchase, as well as other pro-shop items (on sale!).  Sign up for a shirt to ensure your size!  A sign up sheet is located on the whiteboard near the heat sheet.

Members who have chosen not to sign up for The Open are still welcome to attend the Kickoff event.  In order to participate in the workout, you still must sign up for a heat time in the gym.

Competition Fridays: 

The remaining 4 workouts of The Open, will be scheduled on Fridays as the scheduled class workout.  All Friday class attendees will do The Open workout whether signed up for The Open or not.

Athletes will be partnered up and perform the workout in heats. You will judge an athlete (counting good reps and no reps), and then will be judged when it’s your turn.  For athletes who have chosen not to participate in The Open, we will facilitate a similar experience but you will not be required to have a judge.

Each Thursday night after The Open Workout Announcement, expect an email from Amanda outlining the workout, movement standards, and other necessary information.


All athletes in contention of advancing in The CrossFit Games are required to have a registered judge.  All CrossFit Marin coaches are registered judges.

As an athlete, we recommend you take the judges course, although it is not required.  Not only will it help answer some judging questions, it will also help you better understand movement requirements, thus improving your performance.  Check out the judges course here.

***Please note, if you completed the judges course earlier this year, you do not have to re-do it!  
What if I can’t come during the dates set for The Open Workout?
No worries.  Email Bo or Amanda to facilitate the time, space, and judge you may need: Bo@inthecave.com or Amanda@inthecave.com.
Post-Open Celebration:
As we do every year, we will gather at a local watering hole after The Open has concluded. Awards, announcements, and lots of laughs will be had.

Date and Location TBD.

If you have any questions, please don’t hesitate to reach out to Amanda or Bo.  We look forward to seeing you in The Open!

WOD 10.9.19

A. Superset

Bench Press

GHD Sit Up

B. For time:

Toes to Bar
Burpee Box Jump Over 24/20″

WOD 10.8.19

A. Superset

Front Squat

Skill Work
Handstand Walk

B. 5 rounds for time:

10 Dumbbell Deadlift
10 Dumbbell Hang Power Clean
10 Dumbbell Overhead Lunge

Perform with 50/35LB Dumbbells.

WOD 10.6.19

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

10-9-8-7-6-5-4-3-2-1 reps of:

Back Squat 70/48KG

After each set, perform 7 Toes to Bar.