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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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Reader Comments (9)

A. Last set at 240
B. 10 rounds + wb, 3 pull-ups
C. 41 burps

January 4, 2016 | Unregistered CommenterDR

Class WOD

A). DU practice
B). 8 rds plus 2 k2e instead of pu (10# wb)
C). 30 burps

January 4, 2016 | Unregistered CommenterKat

A. Squat 165,165,185,185,195
B. 5 rounds plus wb, scale k2b
C. 28 burpees

January 4, 2016 | Unregistered CommenterAaronC

A) 65
B) 7 rounds, 8 wb + 3 pull ups
C) 30

January 4, 2016 | Unregistered CommenterJen

Class WOD

A: 135-155-175-185-200

B: 10 rds + wb + 1 pu (last time was 10 rds)

C: 41 (last time was 40)

4 rds AFAP - 10 Cal assault bike, 250m row
8:31

January 4, 2016 | Unregistered CommenterScott L

Class wod
A) 175
B) 6rds+9
C) 34

January 4, 2016 | Unregistered CommenterBrad S.

Class WOD
A. 95/135/155/165/175f
B. 6 Rds 8WB
C. 35

January 4, 2016 | Unregistered CommenterBenE

Class WOD
A: 95/135/155/165/175
B: 9 RD's + 5 WB's
C: 37 burpees

January 4, 2016 | Unregistered CommenterR.O.

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January 19, 2017 | Unregistered Commentermanntours

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