WOD 2.11.20

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A. Superset

Pause Front Squat, 3 sec hold
2-2-2-2-2

Skin the Cat
2-2-2-2-2

B. For time:

21-15-9 reps of:

Dumbbell Squat Clean
Dumbbell Push Jerk

Perform with 50/35LB Dumbbells.

 

WOD 2.10.20

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A. Superset

Shoulder Press
3-3-3-3-3

GHD Sit Up
10-10-10-10-10

B. As many reps as possible in 10 minutes:

1 Muscle Up
10 Double Under
2 Muscle Up
20 Double Under
3 Muscle Up
30 Double Under

Continue adding 1 Muscle Up and 10 Double Under each round.

C. As many reps as possible in 10 minutes:

3 Chest to Bar Pull Up
10 Double Under
6 Chest to Bar Pull Up
20 Double Under
9 Chest to Bar Pull Up
30 Double Under

Continue adding 3 Chest to Bar Pull Up and 10 Double Under each round.

 

WOD 2.9.20

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A. Pause Overhead Squat
3-3-3-3-3Hold at bottom for 3 seconds.
B. 5 rounds for time:

20 Wall Ball 20/14LB, 10/9FT
10 Deadlift 102/70KG

New Teen Gymnastics Class

Calling all Cave Teenagers!

We have an exciting news! The long-awaited Teen Gymnastics Class is open now for enrollment! The class takes place on Tuesdays and Thursdays from 6:30pm-8:30pm. all skill levels are welcome. We look forward to seeing you there!

 

For more information, email us at staff@inthecave.com or call us at 415-927-1630

WOD 2.8.20

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A. Work up to a heavy

Clean and Jerk

B. As many reps as possible in 10 minutes:

3 Pull Up
3 Toes to Bar
3 Burpee
6 Pull Up
6 Toes to Bar
6 Burpee

Continue adding 3 reps each round until time runs out.

 

Ski week Combo Camp

Ski Week Combo Camp is between February 17-21st, 2020.

Combo camps teach foundational aspects of both gymnastics and parkour, offering participants a chance to explore new skills and movements.

2020 Combo camps run during Ski Week (February 17th-21st) and Spring Break (April 6th-10th).

The age range for our Combo camps is 4-12, and each camp week is broken up according to age and skill level.

Camps run from 10:00 a.m. to 2:00 p.m. Monday – Friday. Kids should bring closed-toed shoes and lunch each day.

We also provide morning care and aftercare.

  • 5 Days: $555
  • 4 Days: $490
  • 3 Days: $365
  • 2 Days: $260
  • 1 Day: $130

Cancellation Policy: The Cave retains 10% of the camp fee if a client cancels within one month of the camp’s start date; The Cave retains 20% of the camp fee if a client cancels within 2 weeks of the camp’s start date.

WOD 2.7.20

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A. Superset

Back Squat
5-5-5-5-5

Strict Pull Up
5-5-5-5-5

B. As many rounds as possible in 15 minutes:

10 Deficit Handstand Push Ups 6/4″
20 Pistol, alternating
30 Abmat Sit Up

WOD 2.6.20

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A. 5 rounds for max reps:

In 2 minutes, perform:

10 Box Jump 36/30″
10 Power Clean 61/43KG
Max Calorie Row

Rest 2 minutes between rounds.

B. 5 rounds for max load.

100M Bearhug Sandbag Carry

Rest as needed between rounds.

WOD 2.5.20

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A. Every minute for 8 minutes:

3 Hang Power Snatch

Perform @ 70% 1RM Power Snatch

B. 10 rounds for max reps:

In 1 minute, perform:

100M Run
10 Kettlebell Swings 2/1.5P
Max Rep Push Up

Rest 1 minute between rounds.

WOD 2.4.20

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A. Superset

Deadlift
3-3-3-3-3

Skill Work
Handstand Walk

B. For time:

15-12-9 reps of:

Front Squat 70/49KG
Chest to Bar Pull Up