October 9, 2019 Josh Rogers

warm up and cool down

When the battle ropes are waving you.



Stuff you’ll prob want to know…

  • THE OPEN STARTS TOMORROW!  Register now!  There is no better way to add a little juice to your training. You do NOT need to be a competitive athlete to do this… in fact, you know what the hardest thing about the OPEN is?  Actually posting a score for all 5 weeks.  So there.  That’s your challenge.  Register and see if you can perform the workout and post a score for all 5 weeks.  Doesn’t matter if it’s scaled or Rx. Just get it done.
  • WE ARE CROSSFIT CADENCE! In case you don’t pre-date the RPM era… just a reminder that our official CrossFit Affiliate name is still “CrossFit Cadence”.  So when you register for the OPEN, select Cadence as your affiliate.
  • FRIDAY NIGHT LIGHTS starts this week! No classes Friday afternoons for the next 5 weeks. Instead, come in anytime between 5 and 7pm, for our OPEN house.  Three versions of the workout (Rx, Scaled, Csport) will be on the board and at least one coach will be there to help you get it done.  We are also hosting our friends from CrossFit Los Gatos, since they don’t have a place to do the OPEN this year as their gym is under construction. We’ll be giving away RPM gift cards for each week’s best performances too!  Okay see you Friday!




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

A. 3 sets
– 20 pistols (10/side)
– 10 double KB snatch
– 10 prone ring pike
– 30 sec ring plank

B. For time:

block run
50 power cleans (135/95)
75 GHD situps
50 box jumps (24/20)
block run




A. 1 min @ each x 3 rounds:
Goblet lunges
Weighted sit ups

B. AMRAP in 20 min
400m run
1 attempt AMRAP unbroken push ups
400m row
10 barbell curls

C. 21-15-9
Wall balls
cal bike