80 each

Thanks to all that attended the 1st RPM Training Fall Classic. Was a great success, a lot of fun, and for a good cause. If you missed it, no worries! We’re already working on mulligan attempt!

CROSSFIT

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

A.  Clean Pull + Hang Clean + Squat Clean

2 sets @ 70%
2 sets @ 75%
2 sets @ 80%

B. 8 rounds for time:

10 GHD situps
10 cal air bike
10 burpees

CSPORT

A. 10 min coach’s choice core work

B. AMRAP in 30 min:

block run/Farley Rd run/400m run/200m run
20 DB thrusters
20 KBS
20 no pushup burpees

 

AFAP

No caption needed…

 

CROSSFIT

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

A. 5 rounds, each AFAP:

3 TnG unbroken squat snatches (AHAP)
10/7 unbroken C2B pullups
10 box jumps (24/20)
200m row sprint
*rest 3 min bt rounds

B. 30-50 reps Ab wheel

CSPORT

A. “Angie”
100 pull ups
100 push ups
100 sit ups
100 squats
*you may partition the reps however you want, but it is most challenging to do all 100 of each movement before moving onto the next

B. 3 rounds
200 m run
60 sec plank
50 double unders

Test Day

 

CROSSFIT

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

A 30 minutes to find 1RM Back Squat

B. AMRAP in 5 min:
ground to overhead (155/105)

CSPORT
A. 3 rounds:
20 bench press
15 push ups

B. 3 rounds:
20 KBS
15 back ext

C. 3 rounds:
20 wall balls
15 knees 2 elbows

D. 3 rounds:
50 double unders
200m row sprint

E. 3 rounds:
15 ext rotation ea. side
20 sec hollow rocks

*** Rest 1-2 minutes between each round ***

Friday EMOMs

When you know its Friday

Announcements:

Today Inaugural RPM Fall Classic Golf Tournament Benefiting the Iron Compass Initiative

CROSSFIT

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

A. EMOM x 10

3 Strict Press

 

B. AMRAP in 10 min:

10 back squats (65-70% 1RM)
5 muscle-ups
*scale MUs to jumping MUs, assisted MUs, or ring pullups

C. AMRAP in 10 min:

5 wall climbs
10 SA DB snatch (AHAP, 5 per side)

*rest 5 min btw B & C

*If you are doing part B as Rx’d, do that one first. Otherwise, you may do them in either order.

CSPORT
A. 5 rounds or 12 min AMRAP:

15 reps bench press
20 situps
250m row

B. 5 rounds or 12 min AMRAP:

10 pullups
15 back extensions
200m run

C. 5 rounds or 12 min AMRAP:

5 burpee box jump overs
10 thrusters
50 double unders

Active Recovery ?

 

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. In a 45 min window, complete:

100 cal airbike or row

+

2 mile run

+

400 double-unders

*You may start with either the run or the bike, but you must finish with the double-unders. If you can’t finish everything within the time window, just get as far as you can.

CSPORT
A. 30-20-10
wall balls
KBS

400m run

B. 30-20-10
weighted step ups
weighted sit ups

400m run

C. 30-20-10
body rows
knees 2 elbows

400m run

D. 30-20-10
bench press
level changes

Dirty Thirty

The look of PR’ing your snatch

 

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. Clean & Jerk

Squat Clean + Split jerk
EMOM x 6
1 @ 70%

8 Minutes to build to heavy single

B. 3 RFT
30 wall balls
30 pullups
30 box jumps

CSPORT

2 round Tuesday

 

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

2 rounds for time:

25yds HS walk
50 burpees
75 abmat situps
100 lunges

CSPORT

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