February 13, 2018 Josh Rogers

Fancy Nancy


Packers / Bears has nothing on this rivalry.  The next chapter begins Feb 22!  Regardless of who you got, you’ll wanna score this killer tee designed by our friend (and professional rivalry instigator) Angie of bobodesignstudio.com!




  • THE OPEN: Want to know a good way to kick your training up a notch?   Yep, you got it… register for the OPEN!  Remember, this is designed to be inclusive.  There are Rx, scaled, masters, and teen divisions.  Something for everyone!  We currently have 17 people signed up.  I would like to double that before week 1 starts, so let’s get busy y’all!  It’s all kicks off Feb 22 and you can register for it HERE!  Be sure and choose “CrossFit Cadence” as your affiliate and “RPM Training” as your team!
  • FRIDAY NIGHT LIGHTS:  This year, our official OPEN house parties will be on Friday evenings for the first 4 weeks.  You’ll still be able to complete them over the weekend if Friday doesn’t work for you, but if you want a little extra fanfare and fun, get in on Fridays at 6pm!




S&P Cycle: pull – PRESS – pull – off – squat

A. 4 sets:

  • 10 DB bench press
  • max reps UB ring dips

B. “Nancy”

5 rounds for time:

  • 400m run
  • 15 OHS (95/65)





A. 2 sets:
1 min AMRAP TGU right arm
1 min AMRAP TGU left arm
1 min Plank

B. 4 rounds for time:
400m run
15 bench press
20 burpees (decrease reps by 5 each round)
25 Wall balls
30 sit ups


Comments (4)

  1. BenE

    Class WOD
    A. 40# 10 & 6 reps
    50# 3 & 1 Rep
    B. 17:35 Rx @gaines powered by GSC (mint chocolate)

Comments are closed.