WOD 10.17.20

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A. Overhead Squat 3-3-3-3-3 B. 3 rounds, each for time: 50 Air Squat 30 Med Ball Sit Up 20/14LB 10 Power Clean 84/61KG Perform each round every 5 minutes.

WOD 10.16.20

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A. Every minute for 8 minutes: 2 Snatch Pull Perform at 100% 1RM Snatch. B. "Christine" 3 rounds for time: 500M Row 12 Deadlift @ Bodyweight 21 Box Jump 24/20"

NEW! Gymnastics and Parkour Classes

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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…

WOD 10.15.20

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A. Split Jerk 3-3-2-2-1-1-1 B. For time: 50 Dumbbell Push Press 40 Dumbbell Hang Split Snatch 30 Devils Press Perform with a pair of 50/35LB Dumbbells.

WOD 10.14.20

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A. Superset Front Squat 2-2-2-2-2 L-Sit 5 x 20 Sec B. For time: 30 Power Clean 61/43KG 30 Lateral Burpee Over Barbell 20 Front Squat 61/43KG 20 Lateral Burpee Over Barbell 10 Squat Clean 61/43KG 10 Lateral Burpee…

WOD 10.13.20

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A. Every minute for 12 minutes: ODD: 10 Ring Row EVEN: 10 Ring Dip B. Tabata Kettlebell Sumo Deadlift High Pull 2/1.5P Row for Calories Russian Kettlebell Swing 2/1.5P

WOD 10.12.20

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5 rounds for time: 400M Run 30 Box Jump 24/20" 20 Thruster 20/15KG 25 minute time cap.

WOD 10.11.20

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A. Every minute for 10 minutes: 5 Strict Handstand Push Up B. For time: 50-40-30-20-10 Double Under 25-20-15-10-5 Med Ball Sit Up 20/14LB 5-4-3-2-1 Clean 100/70KG

WOD 10.10.20

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A. Work up to a heavy Single Squat Snatch B. For time: 20 Power Snatch 52/35KG 20 Bar Facing Burpee 20 Overhead Squat 52/35KG 20 Bar Facing Burpee 20 Power Snatch 52/35KG Compare to January 8, 2019.

WOD 10.9.20

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A. Every minute for 8 minutes: Bar Muscle Up Pick a number of repetitions that you can sustain every round. B. For time: 21-18-15-12-9-6-3 reps of: Dumbbell Hang Power Clean Dumbbell Push Press Perform with a pair…