New to CrossFit?
Blog Archives and Benchmarks
« Sunday January 10, 2016 | Main | Friday January 8, 2016 »

Saturday January 9, 2016

It was a double-dutch party yesterday for Michelle's last day as our kids coach.  We'll miss you Michelle!




**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.  front squat: 3-3-3-3-3; rest as needed

B. AMRAP in 12 min: 

  • 6 TGUs (53/35)
  • 50 double-unders






A. EMOM x 6 min
10 seated OH press
AMRAP Plank hold for the remainder of each min

B. EMOM x 6
10 goblets squats
AMRAP alternating reverse lunges for the remainder of each min

C. For time
800m run
4 rounds:
40 sit ups
30 thrusters
20 burpees
10 ab wheels
800m run
**30 min time cap






10 min amrap:

50 squat thrusters 75/45

50 burpees

50 cal Row





Post results and notes to comments.

PrintView Printer Friendly Version

References (1)

References allow you to track sources for this article, as well as articles that were written in response to this article.

Reader Comments (3)

Class WOD

A. 175:185/205/225/225/235x2
B. 5 Rds Rx

January 9, 2016 | Unregistered CommenterBenE

A) 85/95/105/110/110
B) 4 rounds + 6 TGU 26#

January 9, 2016 | Unregistered CommenterJen

Class WOD (A only)
A: 135/165/185/196/205
B: 3 RD's
1k row
50 burpees
50 box jumps
800 m run
44:44 min

January 9, 2016 | Unregistered CommenterR.O.

PostPost a New Comment

Enter your information below to add a new comment.

My response is on my own website »
Author Email (optional):
Author URL (optional):
Some HTML allowed: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <code> <em> <i> <strike> <strong>