WOD 3.20.22

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A. Work up to a heavy 100FT Back Rack Carry B. As many rounds as possible in 10 minutes: 60 Double Under 20 Pull Up 10 Handstand Push Up

WOD 3.19.22

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A. Every minute for 8 minutes: 2 Squat Snatch @ 75% B. "Nancy" 5 rounds for time: 400M Run 15 Overhead Squat 43/30KG

WOD 3.18.22

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A. Superset Bent Row 8-8-8-8-8 Single Leg Romanian Deadlift 8-8-8-8-8, each leg B. 3 rounds for time: 500M Row 10 Hang Power Clean 61/43KG 10 Chest to Bar Pull Up

WOD 3.17.22

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A. Superset Overhead Squat 3-3-3-3-3 Skin the Cat 2-2-2-2-2 B. For time: 25 Deadlift 84/61KG 5 Rope Climb 20 Deadlift 4 Rope Climb 15 Deadlift 3 Rope Climb 10 Deadlift 2 Rope Climb 5 Deadlift 1 Rope Climb …

WOD 3.16.22

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A. Superset Bench Press 2-2-2-2-2 Skill Work Jump Rope B. "Death By" From 0:00-2:00, perform: 200M Run 3 Bar Facing Burpee From 2:00-4:00, perform: 200M Run 6 Bar Facing Burpee From 4:00-6:00, perform: 200M…

WOD 3.15.22

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A. Every 30 seconds for 20 rounds: 1 Snatch Pull @ 1 Rep Max Snatch B. As many rounds as possible in 20 minutes: 5 Wall Ball 20/14LB. 10/9FT 3 Toes to Bar 1 Power Snatch 70/49KG

WOD 3.14.22

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A. Split Jerk 3-3-2-2-1-1-1 B. As many rounds as possible in 12 minutes: 12 Box Jump 24/20" 12 Dumbbell Snatch 50/35LB 12 Dumbbell Push Press 50/35LB

Masking Update - Changes Effective March 14

As of March 12th the state of California and all Marin schools have moved to masks being optional. We are following suit and will not require that students wear masks for any classes at The Cave. We will fully support any students and families…

WOD 3.13.22

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A. Superset Back Squat 3-3-3-3-3 Strict Chin Up 5 x Max Effort B. 4 rounds for time: 400M Run 15 Squat Clean 52/35KG

Ninja Night Is Back

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Ninja Night is back! 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, Ninja Night. If you haven't been to one before, expect…