WOD 2.1.20

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A. Front Rack Lunge
B. 2 rounds for time:

400M Run
21 Thruster 52/36KG

Compare to September 7, 2018.

WOD 1.31.20

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A. Superset

Bent Row

Straight Body Lift

B. As many rounds as possible in 15 minutes:

3 Bar Muscle Up
10 Deadlift 70/48KG
30 Double Under


WOD 1.30.20

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A. Superset

Overhead Squat

Strict Pull Up

B. For time:

30 Squat Snatch 61/43KG


WOD 1.29.20

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A. Split Jerk
B. As many reps as possible in 8 minutes:

21-18-15-12-9-6-3 reps of:

Knees to Elbows

For the Burpee, jump to a pull up bar at least 6 inches above your reach.


WOD 1.28.20

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A. In 15 minutes, build to a heavy

Squat Clean

B. As many rounds as possible in 20 minutes:

1 Round of “The Chief”
200M Run
2 Rounds of “The Chief”
200M Run
3 Rounds of “The Chief”
200M Run

Continue adding 1 round of “The Chief”.

1 Round of “The Chief”:
3 Power Clean 61/43
6 Push Up
9 Air Squat

WOD 1.27.20

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A. Superset

Snatch Balance

Hip Extension

B. As many rounds as possible in 10 minutes:

10/7 Calorie Row
1 Rope Climb

Compare to February 12, 2019.

WOD 1.26.20

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A. Superset

Dumbbell Shoulder Press

GHD Sit Up

B. As many rounds as possible in 15 minutes:

5 Power Clean 61/43
10 Burpee
15 Sec Ring Support


Ninja Night

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

Join us on Saturday, February 8th, 2020 between 4:30 pm and 9:00 pm. Hosted by four-times American Ninja Warrior competitor JB Douglas!

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.
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.
Only 60 spots are available. Register online @ inthecave/events.com
Everyone will receive a Cave Ninja Night swag.
$80.00 per person, sibling discount (25 %) applies to second/successive family member enrollment(s).

• $80.00 pre-registration can be done in person, on our website (www.inthecave/events.com), or by calling our office (415-927-1630). Participants must have an account with a signed waiver.
• The Cave observes a zero-tolerance bullying policy. Participants will be asked to leave at the first sign of bullying – NO exceptions.
• If your child is registered and does not attend, you will still be responsible for the cost of the event.
• Cancellation policy: If you cancel within 48 hours The Cave will retain 100% of the Ninja Night fee. Prior to 48 hours, you will receive a full credit back on your account.
• 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 6:00 p.m. – 6:30 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 6:30 p.m., be aware that dinner will already have been served.
• Dinner will be Costco pizza (cheese and pepperoni) Costco hotdogs. Additional snacks: fresh vegetables and fruit.
• Gym appropriate clothing, socks, and comfortable gym shoes are required. A t-shirt or tank top with shorts, sweats, or leggings is 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!

Start Time: Feb 8, 2020 04:30PM

End Time: Feb 8, 2020 09:00PM

Event Location: The Cave

Member cost: $80.00
Nonmember cost: $80.00

WOD 1.25.20

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A. Establish 1RM

Front Squat

B. 3 rounds for max reps:

1 Min Wall Ball
1 Min Kettlebell Swing 2/1.5P
1 Min Pull Up
1 Min Rest

Compare to January 11, 2020


WOD 1.24.20

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A. Deadlift
B. For time:

30/21 Calorie Row
21 Power Snatch 43/30KG

Rest 3 minutes.

30/21 Calorie Row
15 Power Snatch 52/35KG

Rest 3 minutes:

30/21 Calorie Row
9 Power Snatch 61/43KG

Compare to January 25, 2019