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Saturday June 30, 2012

I can't believe it's taken me a week to post this (bad blogger! very bad! I'm blaming my out of townness last weekend)… but in case you haven't heard, Megan and Ryan's baby girl, Cheyenne Rae Brandenburg (6lbs 2oz), was born last Saturday June 23.  A huge congrats to the new parents (who we saw out at Willow Street on Wed - now that's impressive!).  Can't wait to have little Cheyenne bouncing around the gym doing muscle-ups and whatnot. :)




  • Next week our friends Gabby and Sergio at Sportissimo will also be donating 15% of their sales to Cadence members to Joey.  So if you need compression tights, socks, shoes, etc., next week is the time to get em!  And be sure and tell them you are there for Joey!
  • We will be closed Wed next week for the Fourth.



Class WOD

For time:

  • 3k wattbike
  • 30 burpees
  • 3k wattbike
  • 30 burpees
  • 1 mile run (800m x 2)
  • 15 burpees

*Get to class on time or maybe a little early; heats will have to be run every 10-15 min due to the time on the bike so we'll want to start one right on the hour if possible.



A. SMR: shoulders

B. supine ham stretch 2 min/side

C. pigeon 2 min/side



Post results and thoughts to comments.

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Reader Comments (5)

3k wattbike
30 Burpees
1 mile run
30 Burpees
1000m row
15 Burpees

June 30, 2012 | Unregistered CommenterKlempsun

Did an extra 3k watt bike, by accident. What a dummy.
26:45 (subtracted out the extra work)

June 30, 2012 | Unregistered CommenterJustin H


June 30, 2012 | Unregistered CommenterMike macD

24:12... bike, burpees were cool. running, not so much.

June 30, 2012 | Unregistered Commenter27


June 30, 2012 | Unregistered CommenterLH

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