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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!





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






***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)






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




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Reader Comments (6)

A. 14 strict - 10 strict - 10 kipping - 8 kipping
B. Row/hs walk - 7:00
C. 23ish seconds

January 12, 2016 | Unregistered CommenterDR

Class WOD

A: 19, 17, 14, 11, 8, 7 all kipping

B: 225# sled - all sub :40 sec

C: Row/HS walk - 10:23

January 12, 2016 | Unregistered CommenterScott L

Part A of Class WOD
8/8/8/7/5/6 ring dips

100 cal assault bike 7:21
2k row 7:48
Big Block Run 7:23

4 RD's
60 yrd sled push @ 280#'s
37 secs 40 secs 33 secs 35 secs

January 12, 2016 | Unregistered CommenterR.O.

Class WOD

B). Done
C). 9:49 (4, 3, 2, 1 wall climbs instead of HS walk)

January 12, 2016 | Unregistered CommenterKat

Class wod
A) 10/9/8/7/7/8
B) 290lbs
C) done

January 12, 2016 | Unregistered CommenterBrad S.

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