WOD 11.13.19

A. Work up to a heavy Split Snatch B. 4 rounds for time: 400M Run 50M Lunge

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FALL FOR AUTUMN SALE STARTS OCTOBER 1ST in our Pro Shop. UP TO 25% OFF on T-shirts & Tanks (various styles), Hoodies, Socks, Blender Bottles, and More. Don't miss it!

WOD 11.12.19

A. Every minute for 8 minutes: 5 Dumbbell Push Press Perform at 70% 1RM Push Press B. For time: 16-12-8 reps of: Dumbbell Snatch 70/50LB, alt. arms Chest to Bar Pull Up

WOD 11.11.19

A. Work up to a heavy Squat Clean B. "Klepto" 4 rounds for time: 27 Box Jumps 24/20" 20 Burpee 11 Squat Cleans 66/45KG

WOD 11.9.19

A. 4 rounds for max load: 1 Bear Complex Bear Complex = 7 rounds of: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Back Rack Push Press B. As many rounds as possible in 10 minutes: 15 Dumbbell Shoulder to…

WOD 11.8.19

"CrossFit Games Open 20.5" For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft. Time cap: 20 minutes

2019 Veterans Day

Dear Cave clients, We are open regular schedule during Monday, November 11th. All classes as scheduled!  If you have more questions, contact our office: (415) 927-1630 

WOD 11.7.19

A. Superset Deadlift 2-2-2-2-2 Straight Body Lift 3-3-3-3-3 B. For time: 21-15-9 reps of: Row for Calories Chest to Bar Pull Up Burpee Over Rower

WOD 11.6.19

A. Split Jerk 3-3-2-2-1-1-1 B. For time: 21-15-9 reps of: Hang Power Clean 70/49KG Handstand Push Up

WOD 11.5.19

A. Superset Back Squat 2-2-2-2-2 Skin the Cat 2-2-2-2-2 B. 5 rounds for time: 15 Wall Ball 25/20LB, 10/9FT 15 Russian Kettlebell Swing 2/1.5P