WOD 3.15.20

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A. Work up to a heavy

Squat Snatch

B. 5 rounds for time:

50 Double Under
30 Jumping Squat
10 Chest to Bar Pull Up

Corona Virus (COVID-19)

Update: Sunday, May 24th, 2020
As we are approaching resuming some in person activity at the facility we would like to let you all know the work we have put in to ensuring the safety of our students. Our program is going to look drastically different than before the SIP. We will need everyone’s cooperation to minimize any risk of exposure.
Cave Reopening Procedures

Also, to help us prepare, please fill out the following survey.
Reopening Survey

Update: Friday, May 22th, 2020
We will be running our annual Memorial Day Murph remotely. This one will go down in the books as the most unusual widest spread Murph we have ever run. This will be at 10am on Monday.

All other Zoom classes will be cancelled in observance of the holiday.

Update: Monday, May 18th, 2020
Important Notice We have implemented passwords on our Zoom classes. This is to help control access to appropriate students. For our students that have been enrolled at any time in 2020 the “Live Classes” page contains formatted links to our classes so you can access the Zoom classes directly without entering a password. If you have not been a member in 2020 you can contact our office to get set up to access our live content. If you do not have access to the Members Area, click on “Sign Up” to create an account and get the process started.

We are continuing to work with health and safety officials in Marin to get our approval for reopening. Even within our facility this is going to be done in stages. Please keep an eye on the website, and keep an eye out for our emails for our updates.

Update: Monday, May 1st, 2020

We hope you are all fairing well and continuing to stay healthy. The Shelter in Place for the Bay Area has formally been extended to May 31st. There have, however, been some relaxations on restrictions. We are investigating what services we can offer in light of the new rules, and planning to gradually increase our offerings over the next month.

The Cave is very interested in hearing how your experience has been with our online classes and content. If there is anything you would like to see us include, please let us know. Our team is ready to help wherever we can.

Staying fit and healthy during this time is very important. Remaining active helps ease some of the psychological pressure that can be brought on by the restrictions, and it has a real impact on infection rates. Studies have shown correlations between physical fitness and improved immune response. To get to the other side of this outbreak, as many of us as possible need to let our immune systems do their job and contribute to developing immunity. Whether it be in one of our classes, or by getting out and hiking, biking, or playing, do your best to keep active. You’ll feel better when you do.


Update: Tuesday, April 14th, 2020

We are now one month into the closure. The Cave team has done an incredible job of moving our services to an online model. We are certainly not experts in this arena and are learning a lot as we go. We are very appreciative of all of your messages of support and encouragement.

Our coaches are continuing to put together great classes and instruction. Be sure to join in on some of our online offerings:

1) Recorded lessons – My Online Lessons
2) Live Zoom classes – Live Classes
3) Zoom class archive – Archive

We miss seeing you all in person. The Live Classes give everyone a way to see each other and interact some, but it isn’t the same as being in the gym. If you haven’t yet taken the opportunity to go through our Online Lessons or Live Classes, be sure to do so. We’d love to see you! We update the pages daily to make sure you have access to the latest content. Stay well.


Update: Wednesday, March 27th, 2020

The Cave team has been working hard to bring The Cave to your home as well as we can. Our coaches have been putting together some great Online Lessons over the past two weeks. We also want to announce that we are starting Live Classes online. These will be regularly scheduled classes that you and your family members can join in on. We will be leading these classes using Zoom.

Current online teachings:

1) Recorded lessons – My Online Lessons
2) Live Zoom classes – Live Classes

We hope you and your families are settling into new and comfortable routines. We have spoken with many of you and the range of struggles from feeling isolated, to being overwhelmed, to suddenly becoming a homeschool family is real. This time is incredibly difficult, but also inspiring. We have seen tremendous outpourings of help and support from so many people in so many ways. We truly appreciate the community that is The Cave. Thank you all for the support. We are going to get through this together.


Update: Wednesday, March 18th, 2020

Our Online Lessons section is now live on our website. Lessons are currently available and we will be adding more every day, including lessons for CrossFit, Gymnastics, Parkour, and Family Fitness ideas. Online Lessons can be found in the Members Area.

We hope you and your families are well. The community we have makes us all stronger. We are all here to help one another as needed. We have received so many messages of support. Thank you, it really means so much to us.


Update: Monday, March 16th, 2020

With the Shelter in Place order, The Cave will be closed for the foreseeable future. There will be more information here coming soon. The Cave team is currently working on how we can be of value to the community going forward.

We appreciate you all, and hope you and your families are well. This is the time to simply love each other, help where you can, and don’t hesitate to ask for help if in need.


Update Sunday, March 15th, 2020

All classes at The Cave are closed on Monday 3/16. This will remain the case while we evaluate the situation and determine next steps.

Because this situation is complex and evolving rapidly, we have not determined when we will reopen. We know there will be many questions about memberships. Your patience is appreciated while we continue to work on a plan. We will be sure to let you know any updates via email and on this page.


Update Saturday, March 14th, 2020

All classes and Open Gym at The Cave are closed on Sunday 3/15, and possibly longer.

This evening, according to the MHHS, two cases of community spread COVID-19 were confirmed in Marin County. Because of this recent news, we have decided to change our hours. This decision does not come easily. We know many of you will be disappointed, but hope for your understanding.

During this time, with many factors affecting people’s lives and livelihoods, we kindly ask that you temper your responses. There isn’t a perfect solution, as many are being forced into an impossible balance between limiting social interaction and paying their bills.

We are exploring options as to what we can provide for physical activity. Exercise and interacting with others have been proven to have significant health benefits, including improved immune response. For now, we recommend spending some time outdoors while being sure to follow the social distancing guidelines.

Meantime, please check this page tomorrow as we will be updating our operation hours on an ongoing basis. Stay safe.


Update Friday, March 13th, 2020

The Cave takes the safety and well-being of its athletes, employees, and community very seriously. In light of the ongoing Coronavirus developments, we are committed as ever to keeping everyone’s health a top priority.

We are monitoring the situation with COVID-19 very closely and following the guidelines provided by the CDC and Marin HHS. As the situation is very fluid, our status could change in a very short time. Please keep checking this page for any updated information.

What we’re doing at The Cave:

  • Our day to day cleaning procedures are already very comprehensive, but given the current situation, we are increasing our processes. Staff members are now cleaning and sanitizing frequently touched surfaces, mats, and equipment multiple times a day.
  • Alcohol-based hand sanitizer is available in all departments of The Cave.
  • Sanitizing wipes are available to use on equipment before and after contact.
  • Coaches and staff have been directed to wash/sanitize their hands between all classes, repeatedly throughout the day, and to stay home if they feel ill.
  • We are continuing to follow updates and protocol suggested by the CDC, Department of Public Health, and other credible agencies to best ensure your safety.

What you can do to help:

  • Please wash your hands using warm, soapy water, and dry them well. Take your kids to wash their hands frequently, especially when you first arrive at the gym and before leaving.
  • Cover your cough or sneeze with a tissue. Use sanitizer and sanitizing wipes often. Avoid touching your eyes, mouth, and nose with unwashed hands.
  • If you or your kids are symptomatic of an illness, from the common cold to the flu, please refrain from coming into the gym.

WOD 3.14.20

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A. Work up to a heavy

Split Jerk, Double

B. As many rounds as possible in 15 minutes:

3 Deadlift 93/65KG
1 Hang Power Clean 93/65KG
9 Push Up
12 Sit Up

WOD 3.13.20

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A. Superset

Back Squat

Strict Pull Up

B. For time:

21 Back Squat @ bodyweight
7 Rope Climb
15 Back Squat
5 Rope Climb
9 Back Squat
3 Rope Climb

15 minute time cap.
Courtesy of crossfit.com

WOD 3.12.20

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A. Work up to a heavy

Turkish Get Up, each arm

B. For time:

100 Burpee Box Jump 24/20″

WOD 3.11.20

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A. Establish 1RM

Clean and Jerk

B. As many reps in 8 minutes:

3 Clean and Jerk 50/35KG
3 Toes to Bar
6 Clean and Jerk
6 Toes to Bar
9 Clean and Jerk
9 Toes to Bar

Continue adding 3 reps each round.

WOD 3.10.20

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A. Establish 1RM

Overhead Squat

B. For time:

30 Pull Up
50 Wall Ball 20/14LB, 10/9′
1000M Row


WOD 3.9.20

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A. Superset


Skill Work
Handstand Hold
Handstand Pirouette

B. As many rounds as possible in 15 minutes:

30 Dumbbell Power Clean 50/35LB
15 Ring Dip
100 Double Under


WOD 3.8.20

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A. In 15 minutes build to a heavy


B. 8 rounds for time:

1 Legless Rope Climb
10 Thruster 35/25KG
100M Run

1 minute rest between rounds

WOD 3.7.20

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A. Superset

Bench Press


B. 3 rounds for max reps:

1 Minute Calorie Row
1 Minute Handstand Push Up
1 Minute Burpee onto Plate
1 Minute Rest