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WOD 11.12.19

A. Every minute for 8 minutes:

5 Dumbbell Push Press

Perform at 70% 1RM Push Press

B. For time:

16-12-8 reps of:

Dumbbell Snatch 70/50LB, alt. arms
Chest to Bar Pull Up

WOD 11.11.19

A. Work up to a heavy

Squat Clean

B. “Klepto”

4 rounds for time:

27 Box Jumps 24/20″
20 Burpee
11 Squat Cleans 66/45KG

WOD 11.9.19

A. 4 rounds for max load:

1 Bear Complex

Bear Complex =
7 rounds of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Rack Push Press

B. As many rounds as possible in 10 minutes:

15 Dumbbell Shoulder to Overhead 50/35LB
30 Air Squat
60 Double Under

WOD 11.8.19

“CrossFit Games Open 20.5”

For time, partitioned any way:

40 muscle-ups 80-cal. row
120 wall-ball shots

♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft.

Time cap: 20 minutes

2019 Veterans Day

Dear Cave clients,

We are open regular schedule during Monday, November 11th.

All classes as scheduled! 

If you have more questions, contact our office: (415) 927-1630 

WOD 11.7.19

A. Superset


Straight Body Lift

B. For time:

21-15-9 reps of:

Row for Calories
Chest to Bar Pull Up
Burpee Over Rower

WOD 11.6.19

A. Split Jerk
B. For time:

21-15-9 reps of:

Hang Power Clean 70/49KG
Handstand Push Up

WOD 11.5.19

A. Superset

Back Squat

Skin the Cat

B. 5 rounds for time:

15 Wall Ball 25/20LB, 10/9FT
15 Russian Kettlebell Swing 2/1.5P

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


$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/, 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!