October 18, 2017 Josh Rogers

Even Steven

Some fun new ladies goods comin your way… starting with this little number.  Keep an eye out for it in the shop.

 

**Announcements**

  • RPM 10k Challenge Returns!  Join us on our quest to get people moving by challenging yourself (and your friends) to complete 10,000 jumps during the month of November.  Stay tuned for more info!

 

  • Oct. 28th Ghost Pumps intergym comp:  2 person teams, all levels welcome, & costumes MANDATORY!

 

 

CROSSFIT

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

A.  Jerk: to a heavy single

B. 5 rounds for time:

  • 10 HSPUs
  • 12 cal assault bike
  • 14 DB snatches (switch arms as desired, 50/35)
  • 16 pullups

 

 

CSPORT

A. 3 rounds:
25 push ups
50 lunges

400m run

B. 3 rounds:
25 wall balls
50 DUs

400m run

C. 3 rounds:
25 box jumps
50 sit ups

400m run

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