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Tuesday
Jan122016

Wednesday January 13, 2015

Get out of the hole Ross!!!

 

 

 

**Announcements, etc...** 

  • WEBSITE UPDATE!  This will likely be the final post on this ol' thing.  New site goes live today!  Remember, go to the blog page of the new site for announcements, workouts, etc.  See you on the other side! 
  • Your friends were so happy to get the free month many of you passed along over the holidays, we've decided to just keep it going! So until further notice, you guys can continue to play fitness mogul and offer a free month to anyone else you'd like to get started.  It's super easy... just bring them by the gym anytime, or copy me on an email to them and we'll take it from there!

 

 

 

CROSSFIT

S&P Cycle: squat - pull - press - PULL - off

A. 21-15-9 rep rounds for time:

  • deadlift (275/185)
  • box jumps (30/24)

B.  3 rounds for time:

  • 100 double-unders
  • 20 burpees
  • 2 min plank hold

 

 

 

 

CSPORT

A. EMOM x 6 min
8-12 burpees

B. EMOM x 6 min
40 sec row or airdyne sprint

C. EMOM x 6 min
15 wall balls

D. 4 rounds for time:
400m run
10 box jumps
20 sit ups
30 sec plank (add weight to increase difficulty)

 

 

 

COMP

*rest day

 

 

 

Post results and notes to comments.
Monday
Jan112016

Tuesday January 12, 2016

New Cadence team member, Steven Barnes, working with the teens class yesterday.  If you see him around the gym, say hi!  He'll be taking some of Michelle's hours, and subbing some other classes too.  Welcome Steven!  Let the hazing begin!  Jk, Jk...  

 

 

 

**Announcements, etc...** 

  • WEBSITE UPDATE!  The new site is about ready, but it needs a little time for the switch to take effect.  So sometime this week you will get a little surprise when you visit our site.  As current members, you'll want to click on the blog section of the site and bookmark that page so you don't have to go through the home page to get there every time you want to check the workouts.  Simply scroll down a bit and a menu will pop up at the top of the page where you'll see a link to the new blog.  
  • Your friends were so happy to get the free month many of you passed along over the holidays, we've decided to just keep it going! So until further notice, you guys can continue to play fitness mogul and offer a free month to anyone else you'd like to get started.  It's super easy... just bring them by the gym anytime, or copy me on an email to them and we'll take it from there!

 

 

 

CROSSFIT

S&P Cycle: squat - pull - PRESS - pull - off

A. ring dips: 20 sec on / 40 sec off x 6 rounds

B. 4 x 60yd heavy sled push; rest 1-2 min bt efforts

C. For time:

 

  • 400-300-200-100m row
  • 40-30-20-10ft HS walk

 

*you can B & C in either order

 

 

 

 

CSPORT

***40 min running clock (no rest b.t A, B, C, D)
**Begin each 10 min AMRAP with a 400m row or run buy in

A. AMRAP in 10 min
10 bench press
10 lateral band walks per leg
10 knees 2 elbows

B. AMRAP in 10 min
15 wall balls
15 HR push ups
15 box jumps

C. AMRAP in 10 min
20 sit ups
20 DUs
20 lunges (10 each leg)

D. AMRAP in 10 min
25 air squats
25 body rows
25 sec side plank per side (add weight to increase difficulty)

 

 

 

 

COMP

A. Push Jerk - work up to 1RM

B. EMOM x 7 min : 6 kipping HSPU

C. EMOM x 7 min:  4-5 MUs

+

3 Rounds each for time:

21 Squat thruster 95/65

15 Burpee Box Jump 20"

9 CAL row

rest 3 min


 

 

 

Post results and notes to comments.
Sunday
Jan102016

Monday January 11, 2016

Michelle haning with her fan club on Friday during her last class as our Kids coach.  Best of luck to her as she begins her new adventure today!

 

 

 

**Announcements, etc...** 

  • WEBSITE UPDATE!  The new site is about ready, but it needs a little time for the switch to take effect.  So sometime this week you will get a little surprise when you visit our site.  As current members, you'll want to click on the blog section of the site and bookmark that page so you don't have to go through the home page to get there every time you want to check the workouts.  Simply scroll down a bit and a menu will pop up at the top of the page where you'll see a link to the new blog.  
  • Your friends were so happy to get the free month many of you passed along over the holidays, we've decided to just keep it going! So until further notice, you guys can continue to play fitness mogul and offer a free month to anyone else you'd like to get started.  It's super easy... just bring them by the gym anytime, or copy me on an email to them and we'll take it from there!

 

 

 

CROSSFIT

S&P Cycle: squat - PULL - press - pull - off

A. clean & jerk: to a heavy single

B. AMRAP in 10 min:

  • 10 wall balls (20/14)
  • 10 pullups

C. AMRAP in 2 min: 

  • burpees

*rest 4 min bt B & C

**Compare to Jan 5, 2015

 

 

 

 

CSPORT

A. death by burpees (12 min cap)

B. 4 rounds for time (30 min cap)

  • 10-20-30-40 goblet squat
  • 10-20-30-40 KBS
  • 10-20-30-40 situps
  • 10-20-30-40 lateral hop over KB (scale to lower object if needed)
  • 100-200-300-400m run

 

 

 

 

 

COMP

A. Squat clean - build to a max

B.  EMOM x 6 min: TnG Power Snatch x 3

+

For time:

2-4-6-8-10 DL (225/165)

5-10-15-20-25 CTB


 

 

 

Post results and notes to comments.
Saturday
Jan092016

Sunday January 10, 2016

Fred got his bench press in last week! 

 

 

**Announcements, etc...** 

  • Rates.... Okay, as evidenced by how often they change (like never), this is definitely not my favorite subject.  However, after over 6 years of the same rates and pricing structure, we are definitely overdue to adjust a bit.  The good news is, it's a minor adjustment, we are doing away with all contracts, and it will still be possible to retain current per month costs by going with a 6 month or yearly pre-pay option.  That said, and effective immediately for all new members, our unlimited monthly rate will be increasing by about 10%.  In order to give you guys (our current members) a bit more notice, monthly rates for current members will not adjust until Feb 1st.  We will also continue to offer, through January, our old yearly pricing ($1650) for any current members who would like to lock in a lower rate for another whole year.  Email me anytime if you'd like to take advantage of that and I'll get you all set up.  There will be an email sent out soon with the details, but for starters, below is a menu of the new pricing.  Thank you all for making Cadence such a great place to train and work!  Your support and positive energy you bring every day is so appreciated!
  • Your friends were so happy to get the free month many of you passed along over the holidays, we've decided to just keep it going! So until further notice, you guys can continue to play fitness mogul and offer a free month to anyone else you'd like to get started.  It's super easy... just bring them by the gym anytime, or copy me on an email to them and we'll take it from there!
  • WEBSITE OVERHAUL!  Next week (and long overdue), we will be launching a brand new website, and along with it, a new look blog.  While the main website will be mostly to give new members a better experience when learning about our Cadence community, the blog is still where you guys will go everyday to get your workouts and the low down on the goings-on around here.  Later this week I will post a link that will take you directly to the new blog.

 

New 2016 membership rates (We're simplifying! ...No more contracts, only month-to-month and pre-pays!)

  • Standard unlimited month-to-month rate: $165/month ($20 discount available for family, students, & military)
  • 6 month unlimited pre-pay: $900 ($150/mo - same as current monthly rate)
  • 12 month unlimited pre-pay: $1680 ($140/mo - better than current monthly rate)
  • New member start-up special: $99 1st month (no changes here)

 

 

 

 OPEN GYM

*9am - noon 

 

 

 

 

Post results and notes to comments.
Friday
Jan082016

Saturday January 9, 2016

It was a double-dutch party yesterday for Michelle's last day as our kids coach.  We'll miss you Michelle!

 

 

 

**Announcements, etc...** 

  • Rates.... Okay, as evidenced by how often they change (like never), this is definitely not my favorite subject.  However, after over 6 years of the same rates and pricing structure, we are definitely overdue to adjust a bit.  The good news is, it's a minor adjustment, we are doing away with all contracts, and it will still be possible to retain current per month costs by going with a 6 month or yearly pre-pay option.  That said, and effective immediately for all new members, our unlimited monthly rate will be increasing by about 10%.  In order to give you guys (our current members) a bit more notice, monthly rates for current members will not adjust until Feb 1st.  We will also continue to offer, through January, our old yearly pricing ($1650) for any current members who would like to lock in a lower rate for another whole year.  Email me anytime if you'd like to take advantage of that and I'll get you all set up.  There will be an email sent out soon with the details, but for starters, below is a menu of the new pricing.  Thank you all for making Cadence such a great place to train and work!  Your support and positive energy you bring every day is so appreciated!
  • Your friends were so happy to get the free month many of you passed along over the holidays, we've decided to just keep it going! So until further notice, you guys can continue to play fitness mogul and offer a free month to anyone else you'd like to get started.  It's super easy... just bring them by the gym anytime, or copy me on an email to them and we'll take it from there!
  • WEBSITE OVERHAUL!  Next week (and long overdue), we will be launching a brand new website, and along with it, a new look blog.  While the main website will be mostly to give new members a better experience when learning about our Cadence community, the blog is still where you guys will go everyday to get your workouts and the low down on the goings-on around here.  Later this week I will post a link that will take you directly to the new blog.

 

New 2016 membership rates (We're simplifying! ...No more contracts, only month-to-month and pre-pays!)

  • Standard unlimited month-to-month rate: $165/month ($20 discount available for family, students, & military)
  • 6 month unlimited pre-pay: $900 ($150/mo - same as current monthly rate)
  • 12 month unlimited pre-pay: $1680 ($140/mo - better than current monthly rate)
  • New member start-up special: $99 1st month (no changes here)

 

 

 

CROSSFIT

S&P Cycle: SQUAT - pull - press - pull - off

A.  front squat: 3-3-3-3-3; rest as needed

B. AMRAP in 12 min: 

  • 6 TGUs (53/35)
  • 50 double-unders

 

 

 

 

CSPORT

A. EMOM x 6 min
10 seated OH press
AMRAP Plank hold for the remainder of each min

B. EMOM x 6
10 goblets squats
AMRAP alternating reverse lunges for the remainder of each min

C. For time
800m run
+
4 rounds:
40 sit ups
30 thrusters
20 burpees
10 ab wheels
+
800m run
**30 min time cap

 

 

 

 

COMP

10 min amrap:

50 squat thrusters 75/45

50 burpees

50 cal Row

 

 

 

 

Post results and notes to comments.
Thursday
Jan072016

Friday January 8, 2016

Frankie was not feelin his workout yesterday...

 

 

**Announcements, etc...** 

  • Rates.... Okay, as evidenced by how often they change (like never), this is definitely not my favorite subject.  However, after over 6 years of the same rates and pricing structure, we are definitely overdue to adjust a bit.  The good news is, it's a minor adjustment, we are doing away with all contracts, and it will still be possible to retain current per month costs by going with a 6 month or yearly pre-pay option.  That said, and effective immediately for all new members, our unlimited monthly rate will be increasing by about 10%.  In order to give you guys (our current members) a bit more notice, monthly rates for current members will not adjust until Feb 1st.  We will also continue to offer, through January, our old yearly pricing ($1650) for any current members who would like to lock in a lower rate for another whole year.  Email me anytime if you'd like to take advantage of that and I'll get you all set up.  There will be an email sent out soon with the details, but for starters, below is a menu of the new pricing.  Thank you all for making Cadence such a great place to train and work!  Your support and positive energy you bring every day is so appreciated!
  • Your friends were so happy to get the free month many of you passed along over the holidays, we've decided to just keep it going! So until further notice, you guys can continue to play fitness mogul and offer a free month to anyone else you'd like to get started.  It's super easy... just bring them by the gym anytime, or copy me on an email to them and we'll take it from there!
  • WEBSITE OVERHAUL!  Next week (and long overdue), we will be launching a brand new website, and along with it, a new look blog.  While the main website will be mostly to give new members a better experience when learning about our Cadence community, the blog is still where you guys will go everyday to get your workouts and the low down on the goings-on around here.  Later this week I will post a link that will take you directly to the new blog.

 

New 2016 membership rates (We're simplifying! ...No more contracts, only month-to-month and pre-pays!)

  • Standard unlimited month-to-month rate: $165/month ($20 discount available for family, students, & military)
  • 6 month unlimited pre-pay: $900 ($150/mo - same as current monthly rate)
  • 12 month unlimited pre-pay: $1680 ($140/mo - better than current monthly rate)
  • New member start-up special: $99 1st month (no changes here)

 

 

 

CROSSFIT

S&P Cycle: squat - pull - press - pull - OFF

A. 20 min skill practice: choose something you'd like to work on (MUs, DUs, kipping, handstand, etc)

B. 5 rounds, each for time:

  • 10 cal air bike
  • 15 KBS (53/35)
  • 15 burpees

*rest 2-3 min bt rounds

 

 

 

CSPORT

AMRAP in 40 min

50 pull ups
--400m run or row
50 wall balls
--400m run or row
50 sit ups
--400m run or row
50 HR push ups
--400m run or row
50 cals air bike
--400m run or row
50 box jumps
--400m run or row
50 DB power clean to press
--400m run or row

 

 

 

 

COMP

A. Power Clean; 10,10,10; rest 3 min - perfect mechanics All TnG

B. Clean DL; 2,2,1,1 rest 2-3 min

+

For time:

9 MUs

15 KBS 70/53

7 MUs

12 KBS 70/53

5 MUs

9 KBS 70/53


 

 

KIDS 3:30pm!

Michelle's last day! Noooooo....

*All kids, all ages, are invited for a fun workout and a little farewell gathering for our favorite kids coach!  

 

 

 

 

Post results and notes to comments.
Wednesday
Jan062016

Thursday January 7, 2016

Hola El Nino... we've been expecting you. 

 

 

 

**Announcements, etc...** 

  • Rates.... Okay, as evidenced by how often they change (like never), this is definitely not my favorite subject.  However, after over 6 years of the same rates and pricing structure, we are definitely overdue to adjust a bit.  The good news is, it's a minor adjustment, we are doing away with all contracts, and it will still be possible to retain current per month costs by going with a 6 month or yearly pre-pay option.  That said, and effective immediately for all new members, our unlimited monthly rate will be increasing by about 10%.  In order to give you guys (our current members) a bit more notice, monthly rates for current members will not adjust until Feb 1st.  We will also continue to offer, through January, our old yearly pricing ($1650) for any current members who would like to lock in a lower rate for another whole year.  Email me anytime if you'd like to take advantage of that and I'll get you all set up.  There will be an email sent out soon with the details, but for starters, below is a menu of the new pricing.  Thank you all for making Cadence such a great place to train and work!  Your support and positive energy you bring every day is so appreciated!
  • Your friends were so happy to get the free month many of you passed along over the holidays, we've decided to just keep it going! So until further notice, you guys can continue to play fitness mogul and offer a free month to anyone else you'd like to get started.  It's super easy... just bring them by the gym anytime, or copy me on an email to them and we'll take it from there!
  • WEBSITE OVERHAUL!  Next week (and long overdue), we will be launching a brand new website, and along with it, a new look blog.  While the main website will be mostly to give new members a better experience when learning about our Cadence community, the blog is still where you guys will go everyday to get your workouts and the low down on the goings-on around here.  Later this week I will post a link that will take you directly to the new blog.

 

New 2016 membership rates (We're simplifying! ...No more contracts, only month-to-month and pre-pays!)

  • Standard unlimited month-to-month rate: $165/month ($20 discount available for family, students, & military)
  • 6 month unlimited pre-pay: $900 ($150/mo - same as current monthly rate)
  • 12 month unlimited pre-pay: $1680 ($140/mo - better than current monthly rate)
  • New member start-up special: $99 1st month (no changes here)

 

 

 

CROSSFIT

S&P Cycle: squat - pull - press - PULL - off

A. snatch pull: 3-3-3-3; rest 2-3 min

B. 4 rounds for time:

 

  • 10 power snatches (135/95)
  • 20 cal row
  • 30 abmat situps
  • 40 walking lunges 

 

 

 

 

CSPORT

Warm up:
4 sets
20 sec superman hold
40 sec level changes

36 min running clock
*A, B, C are all 12 min AMRAPs
*Begin each 12 min AMRAP with a "buy in"
*No rest between A, B, C

A. 12 min
buy in
+
AMRAP with remaining time:
10 burpee box jumps
10 pistols per leg
10 push ups

B. 12 min
buy in
+
AMRAP with remaining time:
15 push press
15 hollow rocks
15 JPU

C. 12 min
buy in
+
AMRAP with remaining time:
20 DUs
20 mtn climbers
20 KBS

***buy in options:
Block run
1k row
3k watt bike
40/35 cal assault bike

 

 

 

 

COMP

A. Snatch 1.1 x 3 sets; rest 3 min

B. Single arm DB push press x 5/arm x 5 sets; rest 1 min b/t arms

+

3 sets:

8 DB reverse lunges per leg

60 DUs

20 sec handstand hold

rest 1 min

+

Emom 8 min - Double KB FS x 6-8 (70lb/45lb per hand)


 

 

KIDS

A. 400m run
then 2 rounds of:
15 wall squats
10 pass thrus
5 hollow arch swings

B. Skill Work:
double unders
wall balls
muscle up drills

C. "15.3"
14min AMRAP:
100 double unders
50 wall balls
7 muscle ups

 

 

 

Post results and notes to comments.
Tuesday
Jan052016

Wednesday January 6, 2016

 

 

Sadly, we are losing our favorite jump ropin' - kid wranglin' - duck wisperin' coach this week.  Michelle has landed an awesome gig in the bio-tech field and so Friday is her last day coaching at Cadence... well, unless we can convince her to make a cameo sub appearance every now and then. The good news is, she still needs to workout, so we will get to see her around the gym, just not in the coach capacity.  I can't thank Michelle enough for all her hard work over the last few years for both Cadence and RPM.  She's been a great travel buddy on our RPM adventures, and she did what no one was (or even still is) brave enough to take on... a CrossFit kids program!  It takes a special person to herd those cute little squirrels and she was just so, so good at it!  ...And always had a smile on her face in the process!  All the kids and their parents adore her, and so do we.  Michelle, thank you so much for all you've done for Cadence and RPM!  We're certainly sorry to lose you as a coach, but also stoked for you and this new endeavor of yours...  and also happy that you're sticking around the gym and not moving to Ohio or anything crazy like that.  ...and yep, still expecting big things from you in the OPEN this year. ;)

 

 

 

**Announcements, etc...** 

  • Rates.... Okay, as evidenced by how often they change (like never), this is definitely not my favorite subject.  However, after over 6 years of the same rates and pricing structure, we are definitely overdue to adjust a bit.  The good news is, it's a minor adjustment, we are doing away with all contracts, and it will still be possible to retain current per month costs by going with a 6 month or yearly pre-pay option.  That said, and effective immediately for all new members, our unlimited monthly rate will be increasing by about 10%.  In order to give you guys (our current members) a bit more notice, monthly rates for current members will not adjust until Feb 1st.  We will also continue to offer, through January, our old yearly pricing ($1650) for any current members who would like to lock in a lower rate for another whole year.  Email me anytime if you'd like to take advantage of that and I'll get you all set up.  There will be an email sent out soon with the details, but for starters, below is a menu of the new pricing.  Thank you all for making Cadence such a great place to train and work!  Your support and positive energy you bring every day is so appreciated!
  • Your friends were so happy to get the free month many of you passed along over the holidays, we've decided to just keep it going! So until further notice, you guys can continue to play fitness mogul and offer a free month to anyone else you'd like to get started.  It's super easy... just bring them by the gym anytime, or copy me on an email to them and we'll take it from there!
  • WEBSITE OVERHAUL!  Next week (and long overdue), we will be launching a brand new website, and along with it, a new look blog.  While the main website will be mostly to give new members a better experience when learning about our Cadence community, the blog is still where you guys will go everyday to get your workouts and the low down on the goings-on around here.  Later this week I will post a link that will take you directly to the new blog.

 

New 2016 membership rates (We're simplifying! ...No more contracts, only month-to-month and pre-pays!)

  • Standard unlimited month-to-month rate: $165/month ($20 discount available for family, students, & military)
  • 6 month unlimited pre-pay: $900 ($150/mo - same as current monthly rate)
  • 12 month unlimited pre-pay: $1680 ($140/mo - better than current monthly rate)
  • New member start-up special: $99 1st month (no changes here)

 

 

 

CROSSFIT

S&P Cycle: squat - pull - PRESS - pull - off

A. bench press: max reps @ bw/.75bw x 4; rest as needed

B. 3 rounds, each for time:

  • 800m run
  • 20 box jumps (24/20)
  • 15 toes to bar

*rest 4 min bt rounds

 

 

 

 

CSPORT

A. 4 rounds:
40 sec KBS
40 sec walking lunges
40 sec plank

B. 4 rounds:
40 sec box jumps
40 sec wall balls
40 sec sit ups

C. 4 rounds for time:
400m run or row
15 bench press
15 body rows

 

 

 

 

COMP

*rest day

 

 

 

 

Post results and notes to comments.
Monday
Jan042016

Tuesday January 5, 2016

Family burpee time!

 

 

**Announcements, etc...** 

  • Rates.... Okay, as evidenced by how often they change (like never), this is definitely not my favorite subject.  However, after over 6 years of the same rates and pricing structure, we are definitely overdue to adjust a bit.  The good news is, it's a minor adjustment, we are doing away with all contracts, and it will still be possible to retain current per month costs by going with a 6 month or yearly pre-pay option.  That said, and effective immediately for all new members, our unlimited monthly rate will be increasing by about 10%.  In order to give you guys (our current members) a bit more notice, monthly rates for current members will not adjust until Feb 1st.  We will also continue to offer, through January, our old yearly pricing ($1650) for any current members who would like to lock in a lower rate for another whole year.  Email me anytime if you'd like to take advantage of that and I'll get you all set up.  There will be an email sent out soon with the details, but for starters, below is a menu of the new pricing.  Thank you all for making Cadence such a great place to train and work!  Your support and positive energy you bring every day is so appreciated!
  • Your friends were so happy to get the free month many of you passed along over the holidays, we've decided to just keep it going! So until further notice, you guys can continue to play fitness mogul and offer a free month to anyone else you'd like to get started.  It's super easy... just bring them by the gym anytime, or copy me on an email to them and we'll take it from there!
  • WEBSITE OVERHAUL!  Next week (and long overdue), we will be launching a brand new website, and along with it, a new look blog.  While the main website will be mostly to give new members a better experience when learning about our Cadence community, the blog is still where you guys will go everyday to get your workouts and the low down on the goings-on around here.  Later this week I will post a link that will take you directly to the new blog.

 

New 2016 membership rates (We're simplifying! ...No more contracts, only month-to-month and pre-pays!)

  • Standard unlimited month-to-month rate: $165/month ($20 discount available for family, students, & military)
  • 6 month unlimited pre-pay: $900 ($150/mo - same as current monthly rate)
  • 12 month unlimited pre-pay: $1680 ($140/mo - better than current monthly rate)
  • New member start-up special: $99 1st month (no changes here)

 

 

 

CROSSFIT

S&P Cycle: squat - PULL - press - pull - off

A. deadlift: 3-3-3-3-3; rest as needed

B. 10 rounds for time:

  • 10 down to 1 strict HSPU
  • 1 up to 10 back squat (205/135, from the ground) 
  • 25 unbroken double-unders

 

 

 

 

CSPORT

A. AMRAP in 4 min:
burpees: 1, 2, 3, 4, 5,.... (+1)
sit ups: 2, 4, 6, 8, 10... (+2)

B. 15, 12, 9, 6, 3:
strict press
push ups
renegade rows each arm

C. 15, 12, 9, 6, 3:
lunges each leg
KBS
ab wheels

D. 15, 12, 9, 6, 3:
knees 2 elbows
200m row each round
 

 

 

 

 

COMP

A. Power Snatch 3,2,2,1,1 rest 3-4 min

B. 10 min tech practice strength accessory that you need work with (ie. SL squat, CTB, HSPU, rope climb, etc)

+

10 sets:

8 CTB

8 Box Jumps 24/20

8 burpees

rest 1 min

 

 

 

KIDS 

A. 500m Row w/feet out of straps
then 2 rounds of:
15 wall squats
10 push up negatives
1 min hip bridge

B. EMOM for 5 min:
3 Thrusters
3 pull ups
3 wall balls

then...

EMOM for 5 min:
5 thrusters
5 pull ups
5 wall balls

then...

EMOM for 5 min:
7 thrusters
7 pull ups
7 wall balls

C. Core work:
3 rounds of:
20 mountain climbers
20 sit ups
20 level changes

 

 

 

 

Post results and notes to comments.
Sunday
Jan032016

Monday January 4, 2016

Photo evidence of Marc's return last week, but since I missed seeing him in person, and also to put a little pressure on him to come back this week... I'd just like to say, welcome back!  

 

 

 

**Announcements, etc...** 

  • Rates.... Okay, as evidenced by how often they change (like never), this is definitely not my favorite subject.  However, after over 6 years of the same rates and pricing structure, we are definitely overdue to adjust a bit.  The good news is, it's a minor adjustment, we are doing away with all contracts, and it will still be possible to retain current per month costs by going with a 6 month or yearly pre-pay option.  That said, and effective immediately for all new members, our unlimited monthly rate will be increasing by about 10%.  In order to give you guys (our current members) a bit more notice, monthly rates for current members will not adjust until Feb 1st.  We will also continue to offer, through January, our old yearly pricing ($1650) for any current members who would like to lock in a lower rate for another whole year.  Email me anytime if you'd like to take advantage of that and I'll get you all set up.  There will be an email sent out soon with the details, but for starters, below is a menu of the new pricing.  Thank you all for making Cadence such a great place to train and work!  Your support and positive energy you bring every day is so appreciated!
  • Your friends were so happy to get the free month many of you passed along over the holidays, we've decided to just keep it going! So until further notice, you guys can continue to play fitness mogul and offer a free month to anyone else you'd like to get started.  It's super easy... just bring them by the gym anytime, or copy me on an email to them and we'll take it from there!
  • WEBSITE OVERHAUL!  Next week (and long overdue), we will be launching a brand new website, and along with it, a new look blog.  While the main website will be mostly to give new members a better experience when learning about our Cadence community, the blog is still where you guys will go everyday to get your workouts and the low down on the goings-on around here.  Later this week I will post a link that will take you directly to the new blog.

 

New 2016 membership rates (We're simplifying! ...No more contracts, only month-to-month and pre-pays!)

  • Standard unlimited month-to-month rate: $165/month ($20 discount available for family, students, & military)
  • 6 month unlimited pre-pay: $900 ($150/mo - same as current monthly rate)
  • 12 month unlimited pre-pay: $1680 ($140/mo - better than current monthly rate)
  • New member start-up special: $99 1st month (no changes here)

 

 

CROSSFIT

S&P Cycle: SQUAT - PULL - PRESS - PULL - OFF

A. OHS: 3-3-3-3-3; rest as needed

B. AMRAP in 8 min:

  • 8 wall balls (20/14)
  • 8 pullups

C. AMRAP in 2 min: 

  • burpees

*rest 4 min bt B & C

**Compare to Dec 29, 2014  ...yes, this progressive conditioning is back.  Next week, 10-10-10!

 

 

 

 

CSPORT

A. 10 min running clock: 

  • On the rower: 1 min HARD / 1 min easy

B. 10 min running clock:

  • 1st 5 min: 40 sec hard on the assault bike / 20 sec rest
  • last 5 min: 40 sec jump rope / 20 sec rest

C. 10 min running clock:

  • 1st 5 min: 30 sec max burpees / 30 sec rest
  • last 5 min: 30 sec max pullups / 30 sec rest

D. 10 min running clock:

  • 3 min plank hold
  • 2 min max air squats
  • 3 min max pushups
  • 2 min max air squats

 

 

 

 

 

COMP

A. Clean 1.1 x 4 sets rest 3 min

B1. DB incline press  x 5 reps x 3 sets, 90 sec

B2. Barbell Bentover Row x 5 @ 1012 x 3 sets, rest 90 sec

+

3 sets:

7-9 Squat thrusters 155/105

10 T2B

250m row

rest 5-7 min


 

 

 

 

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