WOD 3.19.19

A. Superset

Bench Press

GHD Sit Up

B. 3 rounds for time:

20 Deadlift 70/47KG
10 Push Jerk 70/47KG

WOD 3.18.19

A. 30 rounds for time:

5 Wall Ball 20/14LB, 10/9FT
3 Chest to Bar Pull Up
1 Power Snatch 75/52KG

30 minute time cap.

WOD 3.17.19

A. Work up to a heavy
100FT Farmers Carry
B. As many rounds as possible in 15 minutes:

200M Run
8 Handstand Push Up

WOD 3.16.19

A. Work up to a heavy
Squat Snatch
B. For time:

30-20-10 reps of:

Hang Squat Snatch 20/15KG

For the Burpee, jump onto a 20KG plate.

WOD 3.15.19

CrossFit Games Open 19.4

WOD 3.14.19

A. Split Jerk
B. 5 rounds for time:

25 Double Under
2 Rope Climb
25 Double Under
10 Thruster 52/35KG

WOD 3.13.19

A. Superset

Sumo Deadlift

Skill Work
Handstand Walk

B. 3 rounds, each for time:

800M Run

Rest 3 minutes between rounds.

Ninja Night training

Want to become a better Ninja? Love Ninja Warrior?  Want to put your skills to the test?


Join us on Saturday, March 23rd, for our first Cave Ninja Night!


  • Multiple obstacle courses utilizing both parkour and gymnastics facility.
  • Courses will vary in size and difficulty. There will be an obstacle course suitable for participants 5 – 14 years old.
  • They will receive coaching from our very own resident Ninja Warrior JB Douglas!
  • The night will be for practicing Ninja warrior skills. It is not set up as a competition, but there will be opportunities to race and be timed through the courses.
  • -First 30 sign ups will receive a Cave Ninja Night shirt.


If you have any questions, please feel free to e-mail the Parkour Director, JB Douglas, at jb@inthecave.com.


$70.00/participant if you sign up online in advance.

$75.00/participant at the door (pending availability)



  • You must sign up no later than 24 hours prior to the scheduled Ninja Night (i.e. 5:30 p.m. Friday). $70.00 pre-registration can be done in person, on our website (www.inthecave/events.com), or by calling our office (415-927-1630).
  • Only 8 “same day” spaces will be available on a first come, first served basis (please understand this is for staffing purposes and for your child’s safety); “same day” spaces are billed at $75.00, no exceptions.
  • If your child is registered and does not attend, you will still be responsible for the cost of the event.
  • If you have not registered online in advance, Ninja Night fee must be paid in full when you drop your child off at The Cave.
  • Ninja Night is for children ages 5 – 14 years old. Children of any other age must be approved by our Events Manager prior to the night of the event.
  • Dinner is served between 6:30 p.m. – 7:00 p.m. If your child does not like or is allergic to the meal being provided, please pack a pre-made dinner for him or her. If your child arrives after 7:00 p.m., be aware that dinner will already have been served.
  • Attire for this event is gym appropriate clothing. A leotard, t-shirt, or tank top and shorts, sweatpants, or leggings are appropriate. Please, no dresses, skirts, jeans, belts, or buttons on clothing.
  • Misbehaving children will receive three warnings during the event; upon the third warning, a parent will be called and asked to come and collect the child.
  • Ninja Night is scheduled from 5:30 p.m. to 10:00 p.m.—no earlier than 5:30 p.m. and no later than 10:00 p.m. For every 15 minutes, parents are late for pick-up, a $10 fee will be added to the account to cover staff costs.


See you there!

2019 Spring Break Camp

Hi Cave Clients,

Register for our Spring Break Combo Camp, April 8th to 12th (Gymnastics/Parkour Combo).



WOD 3.12.19

A. Work up to a heavy
Squat Clean & Jerk
B. “The Lyon”

5 rounds, each of time of:

7 Squat Clean 70/47KG
7 Shoulder to Overhead 70/47KG
7 Burpee Chest to Bar Pull Up

Rest 2 minutes between rounds.

Ideally, use a pull up bar that is 6 inches above your reach.