14th Annual Epic Bridge Run

You're welcomed to the 14th Annual Epic Bridge Run with The Cave! Start off the New Year right by performing a series of challenging workouts on both sides of the Golden Gate Bridge. This is the 14th Annual Epic Bridge Run, and like the…

WOD 11.20.22

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A. Super Set Tempo Back Squat 2101 5-5-5-5-5 Strict Ring Dip 5 x Max Effort Reps B. For Time 8 Rounds 250M Row 10 Single Arm Devil Press (5/side) 50/35#

WOD 11.19.22

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Tribute Workout + Partner WOD Eva Strong 5 Rounds For Time 24 Double Under (each athlete) 19 Toes-to-Bar (split with partner) 2 Clean & Jerk 93/61 (split with partner) 400M Run (together) With a running clock, complete 5 rounds…

WOD 11.18.22

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A. Super Set Snatch Balance + Heaving Snatch Balance 1-1-1-1-1 Skill Work Ring Muscle-up Prep + Progessions B. "Amanda .45" 13-11-9-7-5 Ring Muscle-up Squat Snatch 61/43 Time Cap: 13 Minutes Males 15 Minutes Females Courtesy…

WOD 11.17.22

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A. Deadlift Wave Part 1 Every 2 Minutes Perform 5 Reps @ 80% 4 Reps @ 83% 3 Rep @ 85% 5 Reps @ 83% 4 Reps @ 85% 3 Rep @ 87% Athletes will be provided 8-10 minutes of warm up to work their way up to the start of their 80%…

WOD 11.16.22

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A. Super Set Alternating Every 1:30 For 8 Rounds Odd Rounds: 5 Bottom Up Front Squat Even Rounds: 3 Tempo Strict Ring Pull-up (Strict or False Grip) 20X1 B. For Time 21-18-15-12-9-6-3 Calorie Row Front Squat* 61/43 *Barbell…

WOD 11.15.22

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A. Super Set Turkish Get Up 1-1-1-1-1 / arm Skill Work Kettlebell Cleans, Jerks Handstand Push-up Prep B. For Time 21-15-9 Double Kettlebell Cleans 1.5/1P Handstand Push Up Rest 5 minutes 9-15-21 Double Kettlebell…

WOD 11.14.22

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A. 7 Rounds, Every 2 Minutes Tempo Overhead Squat 2101 3-3-2-2-1-1-1 B. "Nancy" 5 Rounds 400M Run 15 Overhead Squat 43/30 Compare to March 3, 2022

Ninja Night - December 3rd 2022

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Ninja Night is back! Saturday, December 3rd 2022 from 4:30 PM to 9:00 PM. Spend an evening at The Cave running obstacle courses, playing games, and making new friends. Dinner included. We are finally bringing back the long awaited event,…

WOD 11.13.22

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A. Super Set Shoulder Press 3-3-3-3-3 (3 second pause at top of press) Tempo Strict Chin-up 20X0 5-5-5-5-5 A. For Time 21-15-9 Calorie Row Pull-up 2 Min Rest 21-15-9 Calorie Row Burpee Over Rower …