Wednesday January 6, 2016
Tuesday, January 5, 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...** 


New 2016 membership rates (We're simplifying! ...No more contracts, only month-to-month and pre-pays!)





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:

*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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