just go

Next Monday is Member discount day.  All products get 20% OFF for RPM gym members only!

 

 

**Announcements, etc…”

  • Hook up your friends and get a rope!  This month, you can gift your friends and family a free month of Membership, and in return we’ll hook you up with a FREE new rope as a thank you!
  • NEW DATE for RPM Member discount day! Got some more shopping to do?  Well, NEXT Monday, Dec 18th, we’re bringing back the 20% OFF special for YOU, our awesome members!  Visit our main site shop to check out all the goods! rpmtraining.com

 

 

CROSSFIT

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

A. clean & jerk: to a heavy single

B. 3 rounds, each for time:

  • 20-15-10 burpees
  • 400m run
  • 20-15-10 burpees

*rest 3 min bt rounds

**burpees decrease in reps each round

*NO PACING, sprint from the start each round and try to hang on.

 

 

 

CSPORT

A. 4 rds for time:

  • 25-20-15-10 burpees
  • 10-15-20-25 DB hang squat cleans
  • 25 situps
  • 400m run

B. 21-15-9:

  • box jumps
  • dips
  • toes to bar

 

Open gym day

Sneaky peak.

 

 

**Announcements, etc…”

  • Hook up your friends and get a rope!  This month, you can gift your friends and family a free month of Membership, and in return we’ll hook you up with a FREE new rope as a thank you!
  • NEW DATE for RPM Member discount day! Got some more shopping to do?  Well, NEXT Monday, Dec 18th, we’re bringing back the 20% OFF special for YOU, our awesome members!  Visit our main site shop to check out all the goods! rpmtraining.com

 

 

OPEN GYM

*9am – noon

 

 

 

chipper gainz

Cali winter in full effect this weekend!

 

**Announcements, etc…”

  • Hook up your friends and get a rope!  This month, you can gift your friends and family a free month of Membership, and in return we’ll hook you up with a FREE new rope as a thank you!
  • NEW DATE for RPM Member discount day! Got some more shopping to do?  Well, NEXT Monday, Dec 18th, we’re bringing back the 20% OFF special for YOU, our awesome members!  Visit our main site shop to check out all the goods! rpmtraining.com

 

 

CROSSFIT

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

B. For time:

  • 100 wall balls (20/14)
  • 75 pushups
  • 50 toes to bar
  • 25 deadlifts (315/205)

 

 

CSPORT

A. AMRAP in 5 min

  • UB pushups: 2, 4, 6, 8, 10….
  • UB stepups: 2, 4, 6, 8, 10….

B. AMRAP in 5 min

  • UB KBS: 2, 4, 6, 8, 10….
  • UB Wall Balls: 2, 4, 6, 8, 10…

C. AMRAP in 8 min

  • 8-10 Heavy Bench Press
  • 8-10 Heavy Push Press
  • 200m row sprint

D. AMRAP in 8 min

  • 10 pullups
  • 15 Back Ext

E. 400m Farmer’s Carry for time

12.5

Ready to rock.

 

 

**Announcements, etc…”

  • Hook up your friends and get a rope!  This month, you can gift your friends and family a free month of Membership, and in return we’ll hook you up with a FREE new rope as a thank you!
  • NEW DATE for RPM Member discount day! Got some more shopping to do?  Well, NEXT Monday, Dec 18th, we’re bringing back the 20% OFF special for YOU, our awesome members!  Visit our main site shop to check out all the goods! rpmtraining.com

 

 

CROSSFIT

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

12.5

Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters (100/65)
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

 

 

CSPORT

A. AMRAP in 10 min:

  • 20 cal airbike
  • 15 burpees

(15 weighted situps + 90 sec plank)

B. AMRAP in 10 min:

  • 200m run
  • 30 squats

(15 weighted situps + 90 sec plank)

C. AMRAP in 10 min:

  • 50 double-unders
  • 20 jumping pullups

(15 weighted situps + 90 sec plank)

Gobble-de-squat

“Do something cool I said…”

 

 

**Announcements, etc…”

  • Hook up your friends and get a rope!  This month, you can gift your friends and family a free month of Membership, and in return we’ll hook you up with a FREE new rope as a thank you!
  • RPM Member discount day! Got some more shopping to do?  Well, this coming Monday, Dec 11th, we’re bringing back the 20% OFF Black Friday special for our members only.  Visit our main site shop to check out all the goods! rpmtraining.com

 

CROSSFIT

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

A. 2 power clean & jerks EMOM for 10 min

B. 4 rounds for time:

  • 10 strict pullups
  • 15 goblet squats (53/35)
  • 20 KBS (53/35)
  • 400m run

 

 

CSPORT

A. AMRAP in 10 min

  • 100m Run
  • 10 KBDL
  • 8 Burpees

B. 10 rounds

  • 10 down to 1 pushups
  • 10 down to 1 thrusters
  • 30 double unders

C. 10 rounds

  • 10 down to 1 box jumps
  • 10 down to 1 pullups
  • 30 sec plank

Running game

4pmers getting it done.

 

**Announcements, etc…”

  • Hook up your friends and get a rope!  This month, you can gift your friends and family a free month of Membership, and in return we’ll hook you up with a FREE new rope as a thank you!
  • RPM Member discount day! Got some more shopping to do?  Well, this coming Monday, Dec 11th, we’re bringing back the 20% OFF Black Friday special for our members only.  Visit our main site shop to check out all the goods! rpmtraining.com

 

CROSSFIT

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

A. 3-5 HSPU EMOM for 10 min; use the most challenging HSPU scale possible

B. 3 rounds for time:

  • 25 GHD situps
  • 50 walking lunges
  • 800m run

 

 

CSPORT

A. 3 sets:
20 DB Bench Press
20 Wall Balls

400m Run

B. 3 sets:
20/15 Cal Row
15 Burpees

400m Run

C. 3 sets:
20 Alt. Step ups
20 KBS

400m Run

D. 3 sets:
15 Ab wheels
15 Knees 2 Elbows

400m Run

que applause

#shirtgoals

 

 

CROSSFIT

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

A. 3 pos. snatch (full + below knee + above knee): 1+1+1 x 4-5 sets; rest as needed

B. 10 rounds for time:

  • 10 down to 1 (ea. side) SA KB snatch (53/35)
  • 10 down to 1 clapping pushups
  • 40yds sled push (135/75)

 

 

 

CSPORT

A. 5 rounds:

  • 30 sec burpees
  • 30 sec plank
  • 30 sec thrusters
  • 30 sec sit ups

B. EMOM x 10
EVEN: 12 step ups
ODD: 100m run

C. EMOM x 10
EVEN: 12 back ext.
ODD: 100m run

under pressure

Pullup factory.

 

 

CROSSFIT

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

A. snatch balance: to a heavy single

B. For time:

  • 30 squat cleans (155/105)
  • 30 toes to bar
  • 30 burpees

 

 

 

CSPORT

A. 3 sets:

  • 10 Goblet Squats @ 41X1
  • 20 lateral plate hops (side to side up and over a 45lb plate, always landing with one foot on the plate)

B. 3 sets:

  • 10 DB Bench @ 40X1
  • 10 Pushups AFAP!

C. 25-20-15 KBS; rest 20-30 sec bt sets

D. 25-20-15 Wall Balls; rest 20-30 sec bt sets

E. 15 K2E; rest 20-30 sec x 3 sets

F. 1 set AFAP:

  • 500m Row
  • 20 Burpees
  • 500m Row

 

12.4

Rise and shine!

 

CROSSFIT

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

“12.4”

AMRAP in 7 min

  • 3-6-9-12… clean and jerk (135/95)
  • 3-6-9-12… toes to bar

 

 

CSPORT

A. 3 sets:

  • 1 min ab wheel
  • 1 min box jumps
  • 1 min pushups
  • 1 min air squats
  • 1 min rest

B. 2 rounds, each against a 4 min clock:

  • 400m run
  • AMRAP burpees w remaining time

*rest 2 min bt efforts

C. 21-15-9 rep rounds for time:

  • pullups
  • DB hang clean to OH
  • lunges (per leg)
  • cal row