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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)





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






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






*rest day





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Reader Comments (6)

Class WOD

B). 7:04, 7:00, 6:56

Then baby Grace at 42#....2:15

January 6, 2016 | Unregistered CommenterKat

Class WOD

A: 8, 7, 5, 5 @ 185# (not really my BW)

B: 5:31, 5:06, 5:55 (last round subbed 1K row for 800m run)

C: Grace - 2:48 Rx

January 6, 2016 | Unregistered CommenterScott L

A) 85# 10/10/7
B) 5:51/6:31/6:42

January 6, 2016 | Unregistered CommenterJen

Class WOD
A: 155 X 18/15/10/10
B: 5:21/5:17/5:13

January 6, 2016 | Unregistered CommenterR.O.

Class wod
A. 165x10x10x9xdnd
B. 5:38/5:35/5:54

January 6, 2016 | Unregistered CommenterBenE

Class wod
A) 145-13x11xdnf
B) 5:40/5:40/5:47
3:25ish 800s

January 6, 2016 | Unregistered CommenterBrad S.

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