Columbus day off

img_1140

We did a thing.

 

 

**Announcements, etc…”

  • GYM CLOSED through Monday for a little reno project!
  • LOST AND FOUND LAST CHANCE: Hey y’all, the lost and found is over capacity, so we need to clear out the old and make room for you to leave more of your crap at the gym ;)  So if you’ve got something in there you need to retrieve, or you’re just huntin’… lookin for a come-up, do it before end of classes tomorrow!
  • New Teen Class!  Starting this week, we are adding a Wednesday teen class, which means we will have one on the schedule every weekday at 330!
  • Interested in ordering meals from POWER SUPPLY?   click here to place your first order.
  • Know anyone who would be a good fit for our Cadence community?  If so, you can hook them up with a free first month!  Just copy me on an email to them and I can help them get started!

 

 

CLOSED TODAY FOR RENO’S

 

 

 

Post results and notes to comments.

Roam free

img_1042

Have fun out there this weekend!

 

 

**Announcements, etc…”

  • GYM CLOSED through Monday for a little reno project!
  • LOST AND FOUND LAST CHANCE: Hey y’all, the lost and found is over capacity, so we need to clear out the old and make room for you to leave more of your crap at the gym ;)  So if you’ve got something in there you need to retrieve, or you’re just huntin’… lookin for a come-up, do it before end of classes tomorrow!
  • New Teen Class!  Starting this week, we are adding a Wednesday teen class, which means we will have one on the schedule every weekday at 330!
  • Interested in ordering meals from POWER SUPPLY?   click here to place your first order.
  • Know anyone who would be a good fit for our Cadence community?  If so, you can hook them up with a free first month!  Just copy me on an email to them and I can help them get started!

 

 

CLOSED TODAY FOR RENO’S

 

 

Post results and notes to comments.

hero make up

img_1056

Brandon gettin after 16.4

 

 

**Announcements, etc…”

  • GYM CLOSED at 9:30 today through Monday for a little reno project!
  • LOST AND FOUND LAST CHANCE: Hey y’all, the lost and found is over capacity, so we need to clear out the old and make room for you to leave more of your crap at the gym ;)  So if you’ve got something in there you need to retrieve, or you’re just huntin’… lookin for a come-up, do it before end of classes tomorrow!
  • New Teen Class!  Starting this week, we are adding a Wednesday teen class, which means we will have one on the schedule every weekday at 330!
  • Interested in ordering meals from POWER SUPPLY?   click here to place your first order.
  • Know anyone who would be a good fit for our Cadence community?  If so, you can hook them up with a free first month!  Just copy me on an email to them and I can help them get started!

 

 

CROSSFIT 

S&P Cycle:  squat – pull – press – pull – OFF

“Danny”

AMRAP in 20 min:

  • 30 box jumps (24/20)
  • 20 push press (115/75)
  • 30 pullups

 

 

 

CSPORT

For time

  • 100 Lunges
  • 90 Squats
  • 80 Sit Ups
  • 70 Push Ups
  • 60 KBS
  • 50 Pull Ups/Body Rows
  • 40 Box jumps
  • 30 K2E
  • 20 burpees
  • 1k row

 

 

Post results and notes to comments.

clean start

img_1067

Michelle finishing out 16.4

 

 

**Announcements, etc…”

  • LOST AND FOUND LAST CHANCE: Hey y’all, the lost and found is over capacity, so we need to clear out the old and make room for you to leave more of your crap at the gym ;)  So if you’ve got something in there you need to retrieve, or you’re just huntin’… lookin for a come-up, do it before end of classes tomorrow!
  • New Teen Class!  Starting this week, we are adding a Wednesday teen class, which means we will have one on the schedule every weekday at 330!
  • Gym closure this weekend: It’s time to do some light redecorating, so the gym will be closed early Saturday 10/8 (we’ll run 730 & 830am classes only) through Monday (Columbus day) 10/10.  We will open back up Tuesday morning 10/11 for regular classes.  Sorry for the inconvenience, but we think you’ll like the result!  Side note:  you can still come pick up your Power Supply meals on Monday.
  • Interested in ordering meals from POWER SUPPLY?   click here to place your first order.
  • Know anyone who would be a good fit for our Cadence community?  If so, you can hook them up with a free first month!  Just copy me on an email to them and I can help them get started!

 

 

CROSSFIT 

S&P Cycle:  squat – pull – press – PULL – off

A.  snatch: 1 rep EMOM for 15 min

B. 4 rounds, each AFAP:

  • 5 heavy TnG power cleans
  • 10 ring dips
  • 200m run
  • 10 heavy KBS

*rest 3-4 min bt rounds

 

 

 

CSPORT

A. 5 rounds 30 sec on / 30 sec off at each:

  • Russian KBS
  • row
  • burpees
  • thrusters

*complete 2 times through

B. 100 abmat situps (shoot for unbroken)

 

 

 

 

Post results and notes to comments.

through the handstands

img_1068

16.4 redo haps.

 

**Announcements, etc…”

  • New Teen Class!  Starting this week, we are adding a Wednesday teen class, which means we will have one on the schedule every weekday at 330!
  • Gym closure this weekend: It’s time to do some light redecorating, so the gym will be closed early Saturday 10/8 (we’ll run 730 & 830am classes only) through Monday (Columbus day) 10/10.  We will open back up Tuesday morning 10/11 for regular classes.  Sorry for the inconvenience, but we think you’ll like the result!  Side note:  you can still come pick up your Power Supply meals on Monday.
  • Interested in ordering meals from POWER SUPPLY?   click here to place your first order.
  • Know anyone who would be a good fit for our Cadence community?  If so, you can hook them up with a free first month!  Just copy me on an email to them and I can help them get started!

 

 

CROSSFIT 

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

A.  jerk: to a heavy single

B.  Against a 15 min clock:

  • 40 HSPUs

then AMRAP with time remaining…

  • 20 cal row
  • 20 box jumps (24/20)
  • 20 HR pushups

 

 

 

 

CSPORT

 

A. Alternate Minutes for 12 Min:

  • Min 1 – 15 squats
  • Min 2 – 15 KBS
  • Min 3 – 5 box jumps + 100m run

B. 3 rounds:

  • 1 min max burpees
  • rest 2 min

C. 10 rounds:

  • 5 pushups
  • 10 lunges

D.  10 rounds:

  • 10 situps
  • 30 sec plank hold

 

 

Post results and notes to comments.

25 to life

img_1070

Big congrats to Evan and Steven for taking the top two podium spots at Wodtoberfest last weekend!

 

**Announcements, etc…”

  • New Teen Class!  Starting today, we are adding a Wednesday teen class, which means we will have one on the schedule every weekday at 330!
  • Gym closure this weekend: It’s time to do some light redecorating, so the gym will be closed early Saturday 10/8 (we’ll run 730 & 830am classes only) through Monday (Columbus day) 10/10.  We will open back up Tuesday morning 10/11 for regular classes.  Sorry for the inconvenience, but we think you’ll like the result!  Side note:  you can still come pick up your Power Supply meals on Monday.
  • Interested in ordering meals from POWER SUPPLY?   click here to place your first order.
  • Know anyone who would be a good fit for our Cadence community?  If so, you can hook them up with a free first month!  Just copy me on an email to them and I can help them get started!

 

 

CROSSFIT 

S&P Cycle:  squat – PULL – press – pull – off

A.  8 rounds, each AFAP:

  • 3 weighted pullups
  • 5 strict pullups
  • 7 kipping pullups

*rest 2-3 min bt rounds

B. max sets of 25 UB double-unders in 10 min

C. 200 walking lunges for time

 

 

CSPORT

A. 4 Rounds

  • 10 Ab Wheels
  • 30 Lunges

B.  21-15-9

  • Pull Ups
  • Burpees

C.  21-15-9

  • Wall Ball
  • Box Jumps

D.  4 Rounds:

  • 250m Row Sprint
  • Rest 1 Minute

 

 

 

Post results and notes to comments.