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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

 

 

 

 

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Reader Comments (6)

Class WOD

A: 315-345-365-385-415

B: 23:15 Rx

C: 5 rds AFAP - 250m row 10 Cal assault bike - 9:51

January 5, 2016 | Unregistered CommenterScott L

A) 125/145/165/175/185
B) 20:26 2 ab mats 95#

January 5, 2016 | Unregistered CommenterJen

Class WOD
A. 225/275/295/315/335
B. 22:52 scaled squat to 155#

January 5, 2016 | Unregistered CommenterBenE

Class wod
A) 225/275/315/345/365x1
B) 23:35
Kipping HSPU
135lb back squat
25 DUs not always unbroken

January 5, 2016 | Unregistered CommenterBrad S.

Class WOD
A: 185/225/245/275/325
B: 30:36 rxd

January 5, 2016 | Unregistered CommenterR.O.

CSport Today

January 5, 2016 | Unregistered CommenterKat

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