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.

WOD 9.30.20

A. Option 1:
Spend 15 minutes working on
Legless Rope ClimbOption 2:
Bent Row
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 of 50/35LB Dumbbells.

WOD 9.29.20

A. Split Jerk
B. As many rounds as possible in 15 minutes:

12 Russian Kettlebell Swing 2/1.5P
9 V-Up
6 Burpee

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.

Compare to December 13, 2018.

WOD 9.27.20

A. Tempo Clean Deadlift

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

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
10 Dumbell Snatch
10 Burpee Box Jump

12 minute time cap.

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 distanced while indoors and outdoors.
  • All equipment will be cleaned between each individual student’s use by the coach. In addition to this, we fog our entire facility with a safe cleaning solution to ensure all surfaces are sanitized after each day’s activities.
  • The majority of our classes will be hybrid, in that they’ll be both outdoors part of the time and indoors another part.

NEW! Parkour Class Schedule

NEW! Gymnastics Class Schedule

Not ready for indoor masked activity?

You may not be ready for indoor masked activity but are ready for outdoor-only unmasked, socially distant activity, for which we are launching new classes for Gymnastics and Parkour!

  • Gymnastics Outdoor Only
    • Level 1 Monday-Friday from 5:30pm-6:20pm
  • Parkour Outdoor Only
    • Wednesday at 5:00pm for Level 1 (Ages 7-8)
    • Thursday at 3:30pm for Level 1 (Ages 9-12)

Not ready for in-person activity?

We understand you may not be ready for in-person activity, for which we have Live Online Classes available.


WOD 9.25.20

A. Superset

Back Squat

Skill Work

B. For time:

30 Power Snatch
30 Clean and Jerk
30 Thruster

Perform with a 43/30KG barbell.

10 minute time cap.

WOD 9.24.20

A. Superset

Shoulder Press

5 x 20 Sec

B. 4 rounds for time:

400M Run
25 Med Ball Sit Up 20/14LB

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