OPEN GYM – 18.1

Is it summer yet?

 

 

OPEN FINISHER PRIZE!

(THERE’S STILL TIME TO REGISTER)

Everyone who completes AND POSTS a score for ALL 5 weeks of the OPEN will get the option of either $20 off their membership in April, or an RPM shirt of their choice!

Remember, there is a scaled division and there is absolutely no pressure to perform at any particular level, so EVERYONE can do it.

READY, SET, GOOOO!!! 

 

**ANNOUNCEMENTS**

  • THE OPEN IS ON!  And there’s still time to register – you have until MONDAY at 5pm. (Click HERE!)  Be sure and choose “CrossFit Cadence” as your affiliate and “RPM Training” as your team!
  • FINAL WEEK CELEBRATION:  On the final week of the OPEN, we will move our Friday night plan to Saturday morning.  So March 24th you can expect fun, food, and an extra special performance by some badass RPM athletes.   Save the date!!
  • UPDATE!!! FRIDAY NIGHT LIGHTS:  Our OPEN house (where y’all get together to perform and help judge each other on the weekly OPEN workout) will start at 4PM every week!  You guys will be able do the workout anytime between 4pm and close.

 

 

OPEN GYM

*If you haven’t crushed 18.1 yet, come on in and get ‘er done!

 

 

 

Team Wes

18.1 going down yesterday!

 

OPEN FINISHER PRIZE!

(THERE’S STILL TIME TO REGISTER)

Everyone who completes AND POSTS a score for ALL 5 weeks of the OPEN will get the option of either $20 off their membership in April, or an RPM shirt of their choice!

Remember, there is a scaled division and there is absolutely no pressure to perform at any particular level, so EVERYONE can do it.

READY, SET, GOOOO!!! 

 

**ANNOUNCEMENTS**

  • THE OPEN IS ON!  And there’s still time to register – you have until MONDAY at 5pm. (Click HERE!)  Be sure and choose “CrossFit Cadence” as your affiliate and “RPM Training” as your team!
  • FINAL WEEK CELEBRATION:  On the final week of the OPEN, we will move our Friday night plan to Saturday morning.  So March 24th you can expect fun, food, and an extra special performance by some badass RPM athletes.   Save the date!!
  • UPDATE!!! FRIDAY NIGHT LIGHTS:  Our OPEN house (where y’all get together to perform and help judge each other on the weekly OPEN workout) will start at 4PM every week!  You guys will be able do the workout anytime between 4pm and close.

 

 

CROSSFIT – Partner Saturday!

“Team Wes”

In teams of two:

Run 800 meters with a 25-lb. plate

Then, 14 rounds of:

  • 5 strict pull-ups
  • 4 burpee box jumps (24/20)
  • 3 cleans (185/125)

Then, run 800 meters with a 25-lb. plate

**Run together, with one plate, trading off as needed.  For the triplet, alternate rounds for a total of 7 each.

**If you haven’t done 18.1 yet, you may also choose to do that.

 

 

CSPORT

A. 20-15-10

push press
pull ups

Farley hill run

B. 20-15-10
back ext
push ups

Farley hill run

C. 20-15-10
ab wheels
KBS

Farley hill run

D. 20-15-10
goblet squats
dips

Farley hill run

 

18.1

We should hang out.

 

OPEN FINISHER PRIZE!

Everyone who completes AND POSTS a score for ALL 5 weeks of the OPEN will get the option of either $20 off their membership in April, or an RPM shirt of their choice!

Remember, there is a scaled division and there is absolutely no pressure to perform at any particular level, so EVERYONE can do it.

READY, SET, GOOOO!!! 

 

**ANNOUNCEMENTS**

  • THE OPEN IS ON!  And there’s still time to register – you have until MONDAY at 5pm. (Click HERE!)  Be sure and choose “CrossFit Cadence” as your affiliate and “RPM Training” as your team!
  • FINAL WEEK CELEBRATION:  On the final week of the OPEN, we will move our Friday night plan to Saturday morning.  So March 24th you can expect fun, food, and an extra special performance by some badass RPM athletes.   Save the date!!
  • UPDATE!!! FRIDAY NIGHT LIGHTS:  Our OPEN house (where y’all get together to perform and help judge each other on the weekly OPEN workout) will start at 4PM every week!  You guys will be able do the workout anytime between 4pm and close.

 

 

CROSSFIT

18.1

AMRAP in 20 min:

  • 8 T2B
  • 10 SA DB hang clean & jerk (50/35)
  • 14/12 cal row

 

 

CSPORT

A. 3 rounds:

  • 1 min plank hold
  • 45 sec wall sit
  • 30 sec L-sit (as few breaks as possible)
  • 15 sec. dead hang (from the pullup bar or rings)

B. 5 rounds:

  • 100-80-60-40-20 double unders
  • 10 DB burpee box step ups
  • 15 thrusters
  • 20 sit ups

opening day

OPEN FINISHER PRIZE!

Everyone who completes AND POSTS a score for ALL 5 weeks of the OPEN will get the option of either $20 off their membership in April, or an RPM shirt of their choice!

Remember, there is a scaled division and there is absolutely no pressure to perform at any particular level, so EVERYONE can do it.

READY, SET, GOOOO!!! 

 

**ANNOUNCEMENTS**

  • THE OPEN KICKS OFF TONIGHT!  And there’s still time to register (Click HERE!)  Be sure and choose “CrossFit Cadence” as your affiliate and “RPM Training” as your team!
  • FINAL WEEK CELEBRATION:  On the final week of the OPEN, we will move our Friday night plan to Saturday morning.  So March 24th you can expect fun, food, and an extra special performance by some badass RPM athletes.   Save the date!!
  • UPDATE!!! FRIDAY NIGHT LIGHTS:  Our OPEN house (where y’all get together to perform and help judge each other on the weekly OPEN workout) will start at 4PM every week!  You guys will be able do the workout anytime between 4pm and close.

 

 

CROSSFIT

S&P Cycle: On hiatus until after the OPEN

A. For time:

  • 30 pwr clean & jerk (135/95)
  • 30 toes to bar
  • 30 wall balls (20/14)
  • 30 back extensions
  • 30 GHD situps
  • 30 burpees

B. Mobility work (get ready for tomorrow!)

 

 

CSPORT

Big block run
50 lunges
40 KB swings
30 cal row
20 burpees
10 man makers
20 burpees
30 cal row
40 KB swings
50 lunges
Block run

 

Monkey Run

 

**ANNOUNCEMENTS**

 

  • FINAL WEEK CELEBRATION:  On the final week of the OPEN, we will move our Friday night plan to Saturday morning.  So March 24th you can expect fun, food, and an extra special performance by some badass RPM athletes.   Save the date!!
  • THE OPEN: Want to know a good way to kick your training up a notch?   Yep, you got it… register for the OPEN!  Remember, this is designed to be inclusive.  There are Rx, scaled, masters, and teen divisions.  Something for everyone!  We currently have 24 people signed up.  I would like to double that before the end of the week, so let’s get busy y’all!  It’s all kicks off this Thursday and you can register for it HERE!  Be sure and choose “CrossFit Cadence” as your affiliate and “RPM Training” as your team!
  • UPDATE!!! FRIDAY NIGHT LIGHTS:  Our OPEN house (where y’all get together to perform and help judge each other on the weekly OPEN workout) will start at 4PM every week!  You guys will be able do the workout anytime between 4pm and close.

 

CROSSFIT

S&P Cycle: On hiatus until after the OPEN

A. 3 rounds for time:

  • 400m run
  • 30-20-10 ring dips
  • 400m run
  • 30-20-10 C2B pullups

B. For time:

  • 30 weighted situps (45/25)
  • 40 situps

 

 

CSPORT

A. AMRAP in 10 min
*25 burpee buy in
then w/ time left
KBDL: 3, 6, 9, 12…
K2E: 3, 6, 9, 12…
Push ups: 3, 6, 9, 12…

B. AMRAP in 10 min
400m run buy in
then w/ time left
Wall balls: 3, 6, 9, 12….
ball slam: 3, 6, 9, 12…
box jumps: 3, 6, 9, 12…

C. 50-40-20-10
DUs
Mtn climbers

D. 3 sets:
20 GHD sit ups
1 min plank

17.5

All the way up.

 

**ANNOUNCEMENTS**

  • THE OPEN: Want to know a good way to kick your training up a notch?   Yep, you got it… register for the OPEN!  Remember, this is designed to be inclusive.  There are Rx, scaled, masters, and teen divisions.  Something for everyone!  We currently have 24 people signed up.  I would like to double that before the end of the week, so let’s get busy y’all!  It’s all kicks off this Thursday and you can register for it HERE!  Be sure and choose “CrossFit Cadence” as your affiliate and “RPM Training” as your team!
  • FRIDAY NIGHT LIGHTS:  This year, our official OPEN house parties will be on Friday evenings for the first 4 weeks.  You’ll still be able to complete them over the weekend if Friday doesn’t work for you, but if you want a little extra fanfare and fun, get in on Fridays at 6pm!

 

 

CROSSFIT

S&P Cycle: On hiatus until after the OPEN

“17.5”

10 rounds for time:

  • 9 thrusters (95/65)
  • 35 double unders

 

 

CSPORT

A. 3 sets for quality:

  • 10 pushups @ 30X1
  • 10 body rows @ 30X1

B. 3 sets AFAP:

  • 15 DB push press
  • 15 KBS

C. 3 sets for quality:

  • 12 rev lunges Rt leg @ 30X1
  • 12 rev lunges Lt leg @ 30X1
  • 10 back extensions @ 2011

D.  3 sets AFAP:

  • 25 squats
  • 200 m run

E.  3 sets for quality

  • 10 ab wheel
  • 10 hollow rocks

Crazy eights

GO HERE.  SIGN UP.  GET PUMPED!

 

 

**ANNOUNCEMENTS**

  • THE OPEN: Want to know a good way to kick your training up a notch?   Yep, you got it… register for the OPEN!  Remember, this is designed to be inclusive.  There are Rx, scaled, masters, and teen divisions.  Something for everyone!  We currently have 24 people signed up.  I would like to double that before the end of the week, so let’s get busy y’all!  It’s all kicks off this Thursday and you can register for it HERE!  Be sure and choose “CrossFit Cadence” as your affiliate and “RPM Training” as your team!
  • FRIDAY NIGHT LIGHTS:  This year, our official OPEN house parties will be on Friday evenings for the first 4 weeks.  You’ll still be able to complete them over the weekend if Friday doesn’t work for you, but if you want a little extra fanfare and fun, get in on Fridays at 6pm!

 

 

CROSSFIT

S&P Cycle: On hiatus until after the OPEN

A. Max reps HSPUs x 4 attempts; rest as needed (choose a version of the movement that will get you at least 8 but no more than 15 on your first set)

B. 8 rounds for time:

  • 8 KBS (53/35)
  • 8 box jumps (24/20)
  • 8 burpees

C. 30 ab wheel reps for quality

 

 

CSPORT

A. Against a 10 min clock
Big block run
AMRAP box jumps with time left
*scale run if needed to allow for at least 2 min of box jumps

rest 2 min

B. Against a 10 min clock
1750/1500m row
AMRAP push ups with time left

rest 2 min

C. AMRAP in 10 min
20 sit ups
15 bench press
10 wall balls

*ABC in any order, save D for last

D. 3 sets:
10 back ext (add weight to increase difficulty)
10 ab wheels
30 sec side plank per side (add weight to increase difficulty)

open gym

Can you see me now?

 

**ANNOUNCEMENTS**

  • THE OPEN: Want to know a good way to kick your training up a notch?   Yep, you got it… register for the OPEN!  Remember, this is designed to be inclusive.  There are Rx, scaled, masters, and teen divisions.  Something for everyone!  We currently have 17 people signed up.  I would like to double that before week 1 starts, so let’s get busy y’all!  It’s all kicks off Feb 22 and you can register for it HERE!  Be sure and choose “CrossFit Cadence” as your affiliate and “RPM Training” as your team!
  • FRIDAY NIGHT LIGHTS:  This year, our official OPEN house parties will be on Friday evenings for the first 4 weeks.  You’ll still be able to complete them over the weekend if Friday doesn’t work for you, but if you want a little extra fanfare and fun, get in on Fridays at 6pm!

 

 

OPEN GYM

 

 

 

Coaches choice

Brad doing his thing on 16.1 last week!

 

**ANNOUNCEMENTS**

  • THE OPEN: Want to know a good way to kick your training up a notch?   Yep, you got it… register for the OPEN!  Remember, this is designed to be inclusive.  There are Rx, scaled, masters, and teen divisions.  Something for everyone!  We currently have 17 people signed up.  I would like to double that before week 1 starts, so let’s get busy y’all!  It’s all kicks off Feb 22 and you can register for it HERE!  Be sure and choose “CrossFit Cadence” as your affiliate and “RPM Training” as your team!
  • FRIDAY NIGHT LIGHTS:  This year, our official OPEN house parties will be on Friday evenings for the first 4 weeks.  You’ll still be able to complete them over the weekend if Friday doesn’t work for you, but if you want a little extra fanfare and fun, get in on Fridays at 6pm!

 

 

CROSSFIT

TBA in class!

 

 

CSPORT

TBA in class!

Air pump

All of the this today.

 

 

**ANNOUNCEMENTS**

  • THE OPEN: Want to know a good way to kick your training up a notch?   Yep, you got it… register for the OPEN!  Remember, this is designed to be inclusive.  There are Rx, scaled, masters, and teen divisions.  Something for everyone!  We currently have 17 people signed up.  I would like to double that before week 1 starts, so let’s get busy y’all!  It’s all kicks off Feb 22 and you can register for it HERE!  Be sure and choose “CrossFit Cadence” as your affiliate and “RPM Training” as your team!
  • FRIDAY NIGHT LIGHTS:  This year, our official OPEN house parties will be on Friday evenings for the first 4 weeks.  You’ll still be able to complete them over the weekend if Friday doesn’t work for you, but if you want a little extra fanfare and fun, get in on Fridays at 6pm!

 

 

CROSSFIT

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

A. 3 rounds, each for time:

  • 25/18 cal air bike
  • 25/18 pullups
  • 25 front squats (75/45)

*rest 3-4 min bt rounds

B. 10 rounds:

  • 10 down to 1 hollow rock (count each time you rock to your shoulder blades as 1 rep)
  • 10 situps

 

 

CSPORT

A. AMRAP in 10 min
10 bench press
20 renegade rows
200m run

B. AMRAP in 10 min
10 DB front squats @ 3211 tempo
20 alt. weighted step ups
200m row

C. 30-20-10
K2E
KBS
no-pushup burpees