WOD 11.15.2025

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A. For Load On A 12:00 Clock, Establish A... Heavy 1-Rep Power Snatch B. Fore Time 1-2-3-4-5-6-7-8-9-10 Reps Of... Hang Power Snatch 43/29 – Perform 25 double-unders after each round, including the last round …

WOD 11.14.2025

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A. For Time 5 Rounds 20 Med Ball Clean 20/14# 10 Push Press 61/43 B. For Load On A 20:00 Clock, Establish A... 1RM Strict Press  

Novato Fall Classic Results

🏆 Novato Fall Classic Recap The Novato Fall Classic marked our last competition before States, and what an incredible way to finish the regular season! The Cave girls truly showed up and showed out, performing with confidence, focus, and…

WOD 11.13.2025

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A. For Max Calories and Time Part 1: Every 2:00 x 4 Rounds 0:30 Max Calorie Any Machine Rest until the clock hits 10:00, and then… Part 2: 5 Rounds For Time* 200M Run 10 Pull-up – *Score is the total time on part…

WOD 11.12.2025

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A. For Load Bench Press 3-2-2-1-1-1 B. For Rounds And Reps 10:00 AMRAP 7 Kettlebell Swing 1.5/1P 7 Push Up 7 Sit Up

WOD 11.11.2025

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A. For Time "Chad" 1000 Box Step-up, 45/35# Ruck Sack, 20" Option 1: Partner Chad 1,000 Weighted Box Step-up 45/35#, 20" – Both partners work at the same time. Option 2: Solo Chad 1,000 Weighted Box Step-up 45/35#, 20" Option…

WOD 11.10.2025

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A. For Time 30 Burpee 600M Row 30 Burpee B. For Load and Skill 4 Rounds 2 Turkish Get-up/side 10 Single Arm Dumbbell Bent Row/side 20 Russian Twist – Challenging loads for rounds 3 and 4.  

Ninja Night - November 22, 2025

Please, click here to see our next Ninja Night on Saturday, November 22, 2025. Spend an evening at The Cave running obstacle courses, playing games, and making new friends. Dinner and t-shirt included. Ninja Night is one of our best events!…

WOD 11.09.2025

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A. For Load Every 2:00 x 3 Rounds 3 Muscle Clean + 3 Power Clean Immediately into… Every 2:00 x 3 Rounds 3 Power Clean B. For Total Reps Alternating EMOM x 15:00 Min. 1: Max Rep Power Clean Min. 2: Max Rep Shuttle…

WOD 11.08.2025

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A. For Time 21-15-9 Push Press 52/34 Row Calories 5:00 Rest 21-15-9 Front Squat 52/34 Row Calories – Females perform 15-12-9 calories. B. Accesssory Work 4 Rounds 1:00 Double Kettlebell Front Rack Hold 15…