October 8, 2019 Josh Rogers

we want burpees

Chiara grinding through that Friday OHS madness.



Stuff you should probably know…

  • THE OPEN STARTS THURSDAY!  Register now!  There is no better way to add a little juice to your training. You don 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 HSPUs EMOM for 12 min (choose the most challenging version you can do)

B. 100 burpees for time

at the start, and EMOM thereafter, perform 4 deadlifts (315/215 – 12 min cap)




A. AMRAP in 10 min
100m run
30 battle rope waves, any style
100m run
10 burpees

B. AMRAP in 10 min
50 jump rope
10 ab wheels
50 jump rope
20 sit ups

C. AMRAP in 10 min
10 single arm rows each side
10 knees 2 elbows
200m row

D. AMRAP in 10 min
10 cal bike
10 DB front squats
10 box jumps