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Thursday January 7, 2016

Hola El Nino... we've been expecting you. 




**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. snatch pull: 3-3-3-3; rest 2-3 min

B. 4 rounds for time:


  • 10 power snatches (135/95)
  • 20 cal row
  • 30 abmat situps
  • 40 walking lunges 






Warm up:
4 sets
20 sec superman hold
40 sec level changes

36 min running clock
*A, B, C are all 12 min AMRAPs
*Begin each 12 min AMRAP with a "buy in"
*No rest between A, B, C

A. 12 min
buy in
AMRAP with remaining time:
10 burpee box jumps
10 pistols per leg
10 push ups

B. 12 min
buy in
AMRAP with remaining time:
15 push press
15 hollow rocks
15 JPU

C. 12 min
buy in
AMRAP with remaining time:
20 DUs
20 mtn climbers
20 KBS

***buy in options:
Block run
1k row
3k watt bike
40/35 cal assault bike






A. Snatch 1.1 x 3 sets; rest 3 min

B. Single arm DB push press x 5/arm x 5 sets; rest 1 min b/t arms


3 sets:

8 DB reverse lunges per leg

60 DUs

20 sec handstand hold

rest 1 min


Emom 8 min - Double KB FS x 6-8 (70lb/45lb per hand)




A. 400m run
then 2 rounds of:
15 wall squats
10 pass thrus
5 hollow arch swings

B. Skill Work:
double unders
wall balls
muscle up drills

C. "15.3"
14min AMRAP:
100 double unders
50 wall balls
7 muscle ups




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Reader Comments (5)

A. -
B. 19.32

January 7, 2016 | Unregistered CommenterDR

Class WOD

DU practice
27:05 (10 42# c&j instead of power snatch)
More DU practice

January 7, 2016 | Unregistered CommenterKat

Class WOD
A: skipped
B: 22:00 rxd

January 7, 2016 | Unregistered CommenterR.O.

Class WOD

A: 135-165-165-185

B: 17:40 Rx

C: 4K wattbike - 6:55

January 7, 2016 | Unregistered CommenterScott L

Class wod
A) 135/185/225/225
B) 23:50 115lbs

January 7, 2016 | Unregistered CommenterBrad S.

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