WOD 10-20-25

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A. For Load Every 1:30 x 9 Rounds 1 Clean Pull + 1 Clean + 1 Front Squat + 1 Jerk B. For Time 21-18-15-12-9-6-3 Reps Of... Toes-to-Bar Wall Ball 20/14#, 10/9'  

WOD 10-19-25

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A. Partner Workout For Rounds and Reps 20:00 AMRAP w/Partner 10 Feet-elevated Ring Row 10 Ring Dip 10 Box Jump 24/20" – Partners alternate full rounds. B. Skill Work On A 10:00 Clock... Front Lever Practic…

WOD 10-18-25

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A. For Load EMOM x 5 Rounds 2 Tall Jerk Into... Every 1:30 x 6 Rounds Split Jerk 3-3-2-2-1-1 B. For Time 50-40-30-20-10 Reps Of.. Walking Lunge Sit-up    

WOD 10-17-25

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A. For Rounds and Reps 30:00 AMRAP 3 Wall Walk 200M Run 1 Deadlift @ 90% 1RM

WOD 10.16.2025

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A. For Load E2MOM x 5 Rounds 2 Snatch B. For Time 21-15-9 Reps Of... Knee-to-Elbow Overhead Squat 61/43 [/av_one_third  

Level 3&4 competition

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Flipping Over the Valley – Meet Recap at Mastery of Sport, Napa Our second competition of the season is in the books! The Cave team had a great showing at the “Flipping Over the Valley” meet hosted at Mastery of Sport in beautiful Napa,…

Fall Schedule 2025

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FALL IS JUST AROUND THE CORNER! Our schedule for the fall begins August 18th! If you were enrolled in our Summer Schedule (not including camps), you can register for Fall classes anytime. If you were not enrolled in our Summer Schedule,…

San Rafael Grand Opening Thursday October 16th

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  - Thursday, October 16, 2025 - Doors open at 4:00 p.m. - 7:00 p.m. - Chamber of Commerce Ribbon Cutting at 5:00 p.m. - Drop-in event - Everyone in the community is welcome! - Light refreshments - FREE Open Gym for ALL kids,…

WOD 10.5.2025

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A. For Max Reps 10:00 AMRAP Max Rep Kettlebell Swing 2/1.5P – Every 2:00, including 0:00, perform 5 shuttle runs. – 1 shuttle run is 25 ft out and back. B. Post Core Finisher 4 Rounds :20 flutter kicks :10 rest :20…

WOD 10.4.2025

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A. Skill Work Ring Muscle-up and Jump Rope Practice B. For Rounds and Reps 5 x 3:00 AMRAP 60 Double Under 5 Ring Muscle-up – Rest 1:00 between AMRAPs. – Pick up where you left off