WOD 1.17.2025
A. For Load Deadlift 4-4-4-4-4+ B. For Max Reps 5 x 2:30 Rounds 500/400M row Max Rep Deadlift In Remaining TIme 84/56 – Rest 1:00 between rounds.
After this form is submitted, you will be redirected through our liability waiver, policies document and media release. Please complete all sections of the enrollment process and log out of the Members Area before leaving the workstation.
* = Required
Prove you are human by answering the question below!
Janel grew up in northern Detroit, Michigan, where she grew up in the world of competitive gymnastics and competed all the way up to level 10. She finished first on bars at the 2008 Region 5 Championships as a Level 10 gymnast. She went on to study at the University of Michigan Ann Arbor, exploring different majors including psychology, kinesiology, sports medicine, physical therapy, and nursing. She also competed as a Division I springboard diver for Michigan.
In the past few years, Janel has taken a deep interest in her own yoga, meditation, and mindfulness practices. Yoga has taught her the importance of flexibility and stability in addition to power and strength in gymnastics. When she coaches, she likes to emphasize the brain-body connection to improve gross motor development. Also known as Coach J, she is thrilled to be at The Cave.
When she is not coaching she is working on graphic designs, social media and the website for The Cave. She also loves all things water, being from the Land of the Lakes. Go Blue!
A. For Load Deadlift 4-4-4-4-4+ B. For Max Reps 5 x 2:30 Rounds 500/400M row Max Rep Deadlift In Remaining TIme 84/56 – Rest 1:00 between rounds.
A. For Load Deadlift 4-4-4-4-4+ B. For Max Reps 5 x 2:30 Rounds 500/400M row Max Rep Deadlift In Remaining TIme 84/56 – Rest 1:00 between rounds.
A. For Round and Reps EMOM x 10 Rounds 3 Bar Muscle-up 10 Hand Release Push-up B. For Quality 3 Rounds :20 Ring Plank Hold, Right Arm :20 Ring Plank Hold, Left Arm :20 L-sit Hold 10 Strict Toes-to-Bar
Want a date night? Drop your child off with us at The Cave for dinner, recreational gym play, obstacle courses, movies, and more! When? Saturday, January 25, 2025 Time? 4:30 p.m. – 9:00 p.m. Ages: 5-12 years old Activities: Games, gymnastics, and art Kids’ Night Out is hosted only in the main gymnastics area, not […]
A. For Load 5 Rounds 5 Bench Press 5 Weighted Dip B. For Rounds and Reps 8 Minute AMRAP 24 Kettlebell Swing 1.5/1P 6 Shuttle Run – 1 shuttle run is 25 ft out and 25 ft back
A. For Load Clean and Jerk Wave 1: 3 @ 72% 2 @ 77% 1 @ 82% Wave 2: 3 @ 77% 2 @ 82% 1 @ 84% Wave 3: 2 @ 82% 1 @ 87% 1 @ 92% B. For Time 3 Rounds 30/24 Calorie Any Machine 15 Hang Power Clean 70/47
For Time 5 Rounds 400M Run 30 Lateral Kettlebell Jumpover 20 Double Kettlebell Walking Lunge 100M Double Kettlebell Farmer Carry – Perform With 1.5/1P Kettlebell
A. For Time 90 Wall Ball 20/14#, 10/9′ 15 Muscle-up 30 Clean and Jerk 61/43 B. For Quality 4 Rounds Handstand Walk, 25′ 1:00 Flutter Kick – Rest 2:00 Between Rounds
A. For Load EMOM x 8 Minutes 1 Snatch Pull 1 Power Snatch 1 Overhead Squat 1 Squat Snatch B. For Time 2 Rounds 10 Snatch 79/56 12 Bar Facing Burpee Straight Into.., 2 Rounds 10 Snatch 52/34 12 Bar Facing Burpee – Compare To May 30, 2024
A. For Load Deadlift 5-5-5-5-5+ B. For Time 100 Double Under 20 Toes-to-Bar 80 Double Under 20 Toes-to-Bar 60 Double Under 20 Toes-to-Bar 40 Double Under 20 Toes-to-Bar 20 Double Under 20 Toes-to-Bar
412 Tamal Plaza
Corte Madera, CA 94925
415.927.1630
staff@inthecave.com
OFFICE HOURS
Monday-Friday 9:00 a.m. to 5:30 p.m.
**Thursday 9:00 a.m. to 5:00 p.m.**