A. For Time 9/11 Memorial + Tribute WOD 2001M Run 11 Box Jump 30/24″ 11 Thruster 56/38kg (125/85#) 11 Chest-to-Bar Pull-up 11 Power Clean 77/52kg (170/115#) 11 Handstand Push-up 11 Kettlebell Swing 2/1.5P 11 Toes-to-Bar 11 Deadlift 77/52kg (170/115#) 11 Push Jerk 50/34kg (110/75#) 2001M Row The workout symbolises the events that unfolded on September […]
Front Flip Night! Drop your child off with us at The Cave for dinner, recreational gym play, obstacle courses, movies, and more! When? Saturday, September 12, 2026 Time? 4:30 p.m. – 9:00 p.m. Where? Corte Madera location! Ages: 5-12 years old Activities: Games, gymnastics, parkour and art. Kids’ Night Out is hosted only in the […]
A. For Time and Load On A 24:00 Clock, Perform… 30 Double Under 15 Power Clean 52/34 60 Double Under 12 Power Clean 61/43 90 Double Under 9 Power Clean 70/47 120 Double Under 6 Power Clean 84/56 150 Double Under 3 Power Clean 93/65 In Remaining Time, Establish A… 1RM Power Clean – Share […]
Backflip (Back Tuck) Intensive Workshop This skill-specific clinic is built for athletes ages 7+ who want to fast-track their back tuck. Unlike regular classes, where backflips are introduced gradually, this workshop is designed to accelerate progress: athletes spend the session focused exclusively on backflip technique, drills, and progressions. Our expert coaches focus on body position, […]
B. Get Strong On A 12:00 Clock, Establish A… 5RM Front Squat Comp Extra (Optional) 3 Rounds 1:00 Max Rep HSPU 1:00 Max Rep KB Swings 2/1.5P 2:00 Rest – Share the work any way, one athlete works at a time. Choose bench weights each athlete can handle
B. Get Strong Every 2:30 x 6 Rounds Deadlift 5-5-4-4-3-3 Comp Extra (Optional) 3 Rounds 25/18 Calorie Bike 15 Burpees-to-Target 6″ 2:00 Rest 12:00 Time Cap – Share the work any way, one athlete works at a time. Choose bench weights each athlete can handle
A. For Time Buy-in: 400M Farmer Carry 50/35# Then… 10 Rounds 5 Burpee 1 Rope Climb B. Accessory Finisher 3 Rounds 10/10 Single Leg Deadlift – Perform With Kettlebell or Dumbbell – Share the work any way, one athlete works at a time. Choose bench weights each athlete can handle
A. Partner Workout For Rounds and Reps AMRAP 10 200M Run 15 Strict Handstand Push-up – Run Together! – Share SHSPU Any Way Straight Into AMRAP 10 9 Thrusters 43/29 35 Double Under – Alternate Full Rounds – Partner 1 Perform Round; Partner 2 Hold Plank Until P1 Finishes Round B. Get Strong Every 2:00 […]
A. For Max Calories 3 x AMRAP 4 / 2:00 Rest 15 Power Snatch 34/25 15 Pull-up 15 Overhead Squat 34/25 Max Calorie Any Machine In Remaining Time B. Get Strong EMOM x 10 Rounds 1 Power Snatch – Share the work any way, one athlete works at a time. Choose bench weights each athlete […]
A. For Max Distance Every 4:00 x 7 Rounds 20 Front Rack Single Dumbbell Walking Lunge 20 Single Arm Dumbbell Strict Press Max Distance Row In Remaining Time – Athletes Choice For Dumbbell Weight; Should Be Same For Both Lunge and Press – Share the work any way, one athlete works at a time. Choose […]
