WOD 10.5.19

A. Prowler Push
5 x 20M
B. As many rounds as possible in 13 minutes:

100M Run
1 Rope Climb
10 Push Up

WOD 10.4.19

A. Superset


Straight Body Lift

B. 4 rounds each for time:

500M Row

Start each round every 5 minutes.

Ninja Night training

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


Join us on Saturday, November 9th, for our  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 online registration.


  • You must sign up no later than 24 hours prior to the scheduled Ninja Night (i.e. 5:30 p.m. Friday). $75.00 registration can be done in person, on our website (www.inthecave/events.com), or by calling our office (415-927-1630).
  • If your child is registered and does not attend, you will still be responsible for the cost of the event.
  • Our last Ninja Night sold out fast, and there were no available spots for drop-ins. Please register ahead of time!
  • 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 4:30 p.m. to 9:00 p.m.—no earlier than 4:30 p.m. and no later than 9:00 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 10.3.19

A. Every minute for 8 minutes:

1 Power Clean
2 Push Jerk

Perform at 85% 1RM Push Jerk

B. 8 rounds for time:

7 Chest to Bar Pull Up
30 Double Under

WOD 10.2.19

A. Bearhug Sandbag Carry
5 x 100M
B. “Karen”

For time:

150 Wall Ball 20/14LB, 10/9FT

WOD 10.1.19

A. Work up to a heavy
Power Snatch, Triple
B. As many rounds as possible in 12 minutes:

8 Kettlebell Swing 2/1.5P
4 Muscle Up
2 Deadlift 143/102KG