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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!  

 

 

 

 

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Reader Comments (3)

1:23-1:31 for 4 rounds. Bailed before 5th for
Work

January 8, 2016 | Unregistered CommenterDR

A) bar muscle ups - Got on with the green band. (Heimer saw it)
B) 1:59/2/19/2:24/2:39/2:49 ouch.

January 8, 2016 | Unregistered CommenterJen

Class WOD
A: worked on bar MU's and MU's
B: 1:37/1:39/1:39/1:40/1:41

January 8, 2016 | Unregistered CommenterR.O.

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