Monday

Outside the box

Announcements:

October 12 – Inaugural RPM Fall Classic Golf Tournament Benefiting the Iron Compass Initiative

Register at the front desk, as well as more information. Tourney fee due on Wednesday 10/10

CROSSFIT

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

A. Back Squat

4 singles @ 90- 95%

DO NOT MAX OUT

 

B. 5 rounds for time:

15 power snatches (85/55)
15 OHS (85/55)
20 HR pushups

CSPORT

Open Gym

 

Announcements:

October 12 – Inaugural RPM Fall Classic Golf Tournament Benefiting the Iron Compass Initiative

Register at the front desk, as well as more information.

 

OPEN GYM 

12-9

 

Weekly Fitness Test

Every 4 minutes for 20 minutes

Run 400M

25/20 Cal Ski Erg

The Saturday Swing

 

Announcements:

October 12 – Inaugural RPM Fall Classic Golf Tournament Benefiting the Iron Compass Initiative

Register at the front desk, as well as more information.

CROSSFIT

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

AMRAP in 30 min:
20 KB step ups (53/35)
30 KBS (53/35)
1 min plank
400m run

CSPORT

Hang in there…

 

Announcements:

October 12 – Inaugural RPM Fall Classic Golf Tournament Benefiting the Iron Compass Initiative

Register at the front desk, as well as more information.

CROSSFIT

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

A.  Skill Work

-Handstand

-Muscle up

-Butterfly

-Accessory Work

B. 5 rounds for time:

15 DB push press (50/35)
1 lap farmer carry (50/35)
15 box jumps (24/20)

CSPORT

Move Fast, Lift Heavy

 

Announcements:

October 12 – Inaugural RPM Fall Classic Golf Tournament Benefiting the Iron Compass Initiative

Register at the front desk, as well as more information.

CROSSFIT

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

A.  Snatch

5 sets of 2 at 80@

 

B. AMRAP in 20 min:

100 double-unders
10 deadlifts (315/220, reset on each rep, no TnG)
50 air squats

CSPORT

Hump Day Pump Day

 

Announcements:

October 12 – Inaugural RPM Fall Classic Golf Tournament Benefiting the Iron Compass Initiative

Register at the front desk, as well as more information.

CROSSFIT

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

A.  Bench Press
10 @ 50%
5 @ 70%
3 @ 75%
3 @ 80%
3 @ 85%

B.  3 rounds for time:
30-20-10 ring dips
30-20-10 pullups
400m run

+

60 GHD situps in as few sets as possible

CSPORT

A. 30-20-10
weighted sit ups
cal row

400m run

B. 30-20-10
seated OH press
alt. step ups

400m run

C. 30-20-10
wall balls
push ups

400m run

D. 30-20-10
alt. pistols
KBS

Get your row on…

 

Announcements:

October 12 – Inaugural RPM Fall Classic Golf Tournament Benefiting the Iron Compass Initiative

Register at the front desk, as well as more information.

CROSSFIT

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

A.  2 power clean & jerks EMOM for 15 min

B. 1 min row sprint for max distance x 5; rest 3-4 min

*complete 90 sec plank hold during each rest period

CSPORT

A. AMRAP in 7 min
200m run Buy in
then AMRAP w/time left
10 lunges per leg off riser
10 plyo-push ups
10 air squats

B. AMRAP in 7 min
300m row Buy in
then AMRAP w/time left
20 sit ups
15 push press
10 knees 2 elbows

C. AMRAP in 7 min
20 cal airbike Buy in
then AMRAP w/time left
30 double unders
15 KB high pull
10 back ext

D. AMRAP in 7 min
500m C2 bike buy in
then AMRAP w/ time left
15 bench press
10 box jumps
5 burpees

***rest 3 min bt A B C D, during that time complete a 90 sec plank****

Dirty Dozen

Sympathy Weight…

Announcements:

October 12 – Inaugural RPM Fall Classic Golf Tournament Benefiting the Iron Compass Initiative

Register at the front desk, as well as more information.

CROSSFIT

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

A. Back Squats

5 sets of 3 at 85% +

B. AMRAP in 12 min:

12 thrusters (95/65)
12 toes to bar

 

CSPORT

A. 3 rounds:

15 pullups
1 min row sprint
15 KBS
1 min bike sprint
15 wtd squats
1 min 20 yd shuttle run

B. 3 rounds:

15 GHD situps
1 min burpees
15 ab wheel
1 min box jumps
15 hollow rocks
1 min speed step

100/ 50 split

Weekend Feels with Pucci

 

Announcements:

Get your jump on all month!!

Sept – RPM 10K Challenge Register Here –>  https://rpmtraining.com/10k-challenge/

October 12 – Inaugural RPM Fall Classic Golf Tournament Benefiting the Iron Compass Initiative

Register at the front desk, as well as more information.

CROSSFIT

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

A.  For time:

400m sled push (45/15)
50 single arm KB snatches (53/35)
100 lunges
50 pushups
100 squats
50 pullups
100 abmat situps

CSPORT
A. For time:
50 sit ups
40 lunges
30 wall balls
20 burpees
30 wall balls
40 lunges
50 sit ups

*** 800m run or row b.t A & B ****

B. For Time:
40 alt. step ups
30 pull ups
20 DB ground to OH
10 push up to renegade row
20 DB ground to OH
30 pull ups
40 alt. step ups