Toe ring

The AM stretch.

 

 

**Announcements**

  • Attention fans of awesome stuff!  This Summer marks the beginning of a new era for RPM, one with an evolving mission (bridge the gap between outdoor action sports and training culture) and an expanding product line (compression gear, performance apparel, active swimwear, and other products that will help you live that life).  Kicking it off in a few weeks will be our active swim line, made locally of premium recycled fabrics, and designed to endure (and stay put) whether you’re training, running, surfing, paddling, or whatever else your crazy active life can dish out.  Following swim will be women’s training leggings and men’s and women’s compression, both also made locally and designed (after seemingly endless R&D) with patterns and fit exclusive to our brand that we think are now the best out there.   Of course our iconic jump rope will continue to be the foundation of RPM…  stay tuned for news from that department soon!  While none of this will affect our training and classes, we definitely wanted to let all of you, our awesome members, know the scoop.  We strive to make all of you proud to be RPM members and hope you love whats coming next!
  • July 4th Schedule: We will be open on July 3rd from 8am-noon for open gym only, closed on the 4th, back to normal on the 5th.

 

 

CROSSFIT

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

A. DB strict press: 4 x 8; rest 2-3 min

B. AMRAP in 20 min:

15 T2B
15/10 ring dips
400m run

 

 

 

CSPORT

400m run
10 box jumps
15 goblet squats
20 one arm KB cleans
25 KBS
30 burpees
35 DB push press
40 pushups
45 sit ups
50 lunges

1. AMRAP in 3 min
rest 1 min
2. AMRAP in 5 min
rest 1 min
3. AMRAP in 7 min
rest 1 min
4. 1 round for time
***Start @ the beginning of the list for each AMRAP

 

Hot mess

Check this on Insta! …it’s way more fun.

 

 

**Announcements**

  • Attention fans of awesome stuff!  This Summer marks the beginning of a new era for RPM, one with an evolving mission (bridge the gap between outdoor action sports and training culture) and an expanding product line (compression gear, performance apparel, active swimwear, and other products that will help you live that life).  Kicking it off in a few weeks will be our active swim line, made locally of premium recycled fabrics, and designed to endure (and stay put) whether you’re training, running, surfing, paddling, or whatever else your crazy active life can dish out.  Following swim will be women’s training leggings and men’s and women’s compression, both also made locally and designed (after seemingly endless R&D) with patterns and fit exclusive to our brand that we think are now the best out there.   Of course our iconic jump rope will continue to be the foundation of RPM…  stay tuned for news from that department soon!  While none of this will affect our training and classes, we definitely wanted to let all of you, our awesome members, know the scoop.  We strive to make all of you proud to be RPM members and hope you love whats coming next!
  • July 4th Schedule: We will be open on July 3rd from 8am-noon for open gym only, closed on the 4th, back to normal on the 5th.

 

 

CROSSFIT

Strength & Power Cycle: squat – PULL – press – pull – off

A. clean & jerk: 1.1.1 x 4; rest as needed

B. For time:

35 burpees
rest 1 min 30 sec
30 burpees
rest 1 min 15 sec
25 burpees
rest 1 min
20 burpees
rest 45 sec
15 burpees
rest 30 sec
10 burpees
rest 15 sec
5 burpees

 

 

 

CSPORT

A. AMRAP in 6 min

  • 20 hollow rocks
  • 10 level changes
  • 5 ab wheels

B. 4 sets

  • 400m row
  • 15 bench press
  • 15 body rows

+ Farley hill run

C. 4 sets

  • 15 KBS
  • 20 wall balls
  • 25 step ups

+ Farley hill run

 

 

double bubble

Minds blown in 3..2..1…

 

**Announcements**

  • Attention fans of awesome stuff!  This Summer marks the beginning of a new era for RPM, one with an evolving mission (bridge the gap between outdoor action sports and training culture) and an expanding product line (compression gear, performance apparel, active swimwear, and other products that will help you live that life).  Kicking it off in a few weeks will be our active swim line, made locally of premium recycled fabrics, and designed to endure (and stay put) whether you’re training, running, surfing, paddling, or whatever else your crazy active life can dish out.  Following swim will be women’s training leggings and men’s and women’s compression, both also made locally and designed (after seemingly endless R&D) with patterns and fit exclusive to our brand that we think are now the best out there.   Of course our iconic jump rope will continue to be the foundation of RPM…  stay tuned for news from that department soon!  While none of this will affect our training and classes, we definitely wanted to let all of you, our awesome members, know the scoop.  We strive to make all of you proud to be RPM members and hope you love whats coming next!
  • July 4th Schedule: We will be open on July 3rd from 8am-noon for open gym only, closed on the 4th, back to normal on the 5th.

 

 

CROSSFIT

Strength & Power Cycle: SQUAT – pull – press – pull – off

A. back squat: 3-3-3-3-3; rest as needed

B. For time:

  • 15 deadlifts (315/205)
  • 20 HSPU
  • 25 KBS (53/35)
  • 200 double-unders
  • 25 KBS (53/35)
  • 20 HSPU
  • 15 deadlifts (315/205)

 

 

CSPORT

A. AMRAP in 40 min
50 wall balls
400m run
50 push ups
400m run
50 mtn climbers
400m run
50 box jumps
400m run
50 toes to bar
400m run
50 sit ups
400m run
50 lunges

 

 

Innnnn… Summmmmerrrrrrr…

In case you guys missed it, Power Supply has become Territory Foods.  Same great meals, new name.  Click here if you’d like to start getting your meals delivered to the gym.

 

**Announcements**

  • July 4th Schedule: We will be open on July 3rd from 8am-noon for open gym only, closed on the 4th, back to normal on the 5th.

 

OPEN GYM

*9am – noon

 

 

 

Row burpee run

TGU.. get it?

 

**Announcements**

  • July 4th Schedule: We will be open on July 3rd from 8am-noon for open gym only, closed on the 4th, back to normal on the 5th.

 

 

CROSSFIT

Strength & Power Cycle: squat – pull – press – pull – OFF

5 rounds for time:

  • 500m row
  • 25 burpees
  • 400m run

 

 

CSPORT

A. 20 sec @ each x 3 sets
PVC OHS hold
PVC good mornings
mtn climbers

B. AMRAP in 11 min
200m run
5 pistols per leg
10 strict press
15 sit ups

C. AMRAP in 11 min
200m row
10 burpees
20 OH walking lunges

D. AMRAP in 11 min
10 pullups
15 dips
30 DUs

on the up and up

Battle ready.

 

**Announcements**

  • July 4th Schedule: We will be open on July 3rd from 8am-noon for open gym only, closed on the 4th, back to normal on the 5th.

 

 

CROSSFIT

Strength & Power Cycle: squat – pull – press – PULL – off

A. TnG squat snatch: 5-5-5-5-5; rest ~ 3 min

B. 1 up to 10 rep rounds for time:

  • power clean (135/95)
  • HSPU
  • T2B

 

 

CSPORT

A. 3 rounds
45 sec at each movement; 15 sec transition
suicide liner 5-10-15-20yds
Sit Ups
Step Ups
airbike
thrusters
battle rope 2-arm wave
Ring Plank
* run 400m between rounds

B. Alt TABATA x 8 sets at each
Hollow body hold
Superman hold

 

one, two, threezy

#sneakpeak

 

 

**Announcements**

  • July 4th Schedule: We will be open on July 3rd from 8am-noon for open gym only, closed on the 4th, back to normal on the 5th.

 

 

CROSSFIT

Strength & Power Cycle: squat – pull – PRESS – pull – off

A. bench press: 3-3-3-3; rest 2-3 min, then 1 attempt max reps @ 60% of heaviest triple

B. AMRAP in 5 min, rest 5 min, repeat:

  • 1 rope climb
  • 2 TGU’s (70/53)
  • 3 wall climbs

C.  10 min running clock: alternate between max plank, max side plank, max other side plank holds.

 

 

 

CSPORT

A. 3 sets:
10 bench press
10 clapping push ups

B. 3 sets:
10 weighted squats
10 squat jumps

C. 4 rounds:
400m run or row
15 burpee pull ups
20 KBS
25 sit ups

 

 

hangtown

 

This old hero’s still fightin’ too!

 

 

**Announcements**

  • July 4th Schedule: We will be open on July 3rd from 8am-noon for open gym only, closed on the 4th, back to normal on the 5th.

 

 

 

CROSSFIT

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

A. clean & jerk: 1.1.1 x 4 sets; rest 3 min

B.  AMRAP in 12 min:

  • 3-6-9-12-15… strict pullups
  • 3-6-9-12-15… heavy ground to shoulder (stone > sandbag > slam ball)

 

 

CSPORT

A. “DB DT”
5 rounds for time
12 DB DL
9 DB Hang Power Cleans
6 DB shoulder to OH

B. For Time:
Block Run
21 K2E
21 Wall Balls
21 Box Jumps
400m Run
15 K2E
15 Wall Balls
15 Box Jumps
200m Run
9 K2E
9 Wall Balls
9 Box Jumps

Add em up

“The Patriot” dropped yesterday y’all!

 

 

CROSSFIT

S&P Cycle: SQUAT – pull – press – pull – off

A. snatch balance: to a heavy single

B. 40-30-20-10 rep rounds for time:

  • wall ball (20/14)
  • box jumps (24/20)
  • pushups
  • situps

 

 

CSPORT
A. 4 rounds:

Against a 3 min clock:

  • run 400m
  • AMRAP wall balls or AMRAP sit ups w/ time remaining
    * complete 2 sets w/wall balls and 2 sets w/sit ups

B. AMRAP in 15 min:

2 Lap OH carry buy in. then:

  • 5 man makers
  • 15 body rows
  • 30 double unders

C. 3 sets:

  • 10 ab wheels
  • 1 min plank

 

 

Aerobic tenacity

 

 

 

CROSSFIT

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

40 min @ ~ 75%:

  • 300m row
  • 7 hang power clean (155/105)
  • 400m run
  • 7 shoulder to overhead (155/105, from the ground)
  • 14 toes to bar
  • 20ft handstand walk
  • 20 walking lunges

 

 

CSPORT
Coach’s choice group warm up
+
A. 5 rounds:
30-25-20-15-10 push ups
20 walking goblet lunges
30-25-20-15-10 KBS
20 walking goblet lunges

B. 4 rounds:
10 bench press
25 sit ups
400m row or run