Entries by Janel

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WOD 10.1.20

A. Every minute for 8 minutes: 3 Power Snatch Perform at 75% 1RM. B. 4 rounds for max reps: In 2 minutes, perform: 10 Deadlift 100/70KG 15 Burpee Over Rower Max Calorie Row Rest 2 minutes between rounds. Compare to January 21, 2020.

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WOD 9.30.20

A. Option 1: Spend 15 minutes working on Legless Rope ClimbOption 2: Bent Row 5-5-5-5-5 B. For time: 21 Dumbbell Hang Squat Clean 21 Dumbbell Push Press 400M Run 15 Dumbbell Hang Squat Clean 15 Dumbbell Push Press 400M Run 9 Dumbbell Hang Squat Clean 9 Dumbbell Push Press 400M Run Perform with a pair […]

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WOD 9.28.20

A. Work up to a heavy Hang Squat Clean, Double B. For time: 21 Front Squat @ 40% 1RM 15 Front Squat @ 50% 1RM 9 Front Squat @ 60% 1RM 15 Front Squat @ 50% 1RM 21 Front Squat @ 40% 1RM After each set and every break in set, perform 30 Double Unders. […]

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WOD 9.27.20

A. Tempo Clean Deadlift 3-3-3-3-3 Perform tempo at: 5 second up 1 second hold at top 5 seconds down 0 seconds hold at bottom B. “Death By” Dumbbell Hang Clean 50/35LB Abmat Sit Up

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WOD 9.26.20

A. 9 sets for max repetitions: Perform 1 set every 2 minutes: Sets 1-3: Strict Pull Up Sets 4-6: Strict Handstand Push Up Sets 7-9: Strict Toes to Bar B. For time: 40 Dumbbell Snatch 50/35LB 10 Burpee Box Jump 24/20″ 30 Dumbbell Snatch 10 Burpee Box Jump 20 Dumbbell Snatch 10 Burpee Box Jump […]

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NEW! Gymnastics and Parkour Classes

Hi there Cave Community! On September 15th, Marin County moved into Tier 2 per the State of California’s Color-coded COVID Risk Status. This means a couple things: We have been approved for 10% capacity indoors. All students and staff must be masked at all times while indoors. All students and staff must be properly socially […]

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WOD 9.25.20

A. Superset Back Squat 2-2-2-2-2 Skill Work Handstands B. For time: 30 Power Snatch 30 Clean and Jerk 30 Thruster Perform with a 43/30KG barbell. 10 minute time cap.

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WOD 9.23.20

3 rounds for max reps: 1 minute on each station: Row for Calories Deadlift 52/35KG Push Up Hang Power Clean 52/35KG Lateral Burpee Over Barbell Rest