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
A. 275
B. 3:47, 3:10, 2:47
Class WOD
A). 110#
B). 5:01, 4:09, 3:20
5 200m Row sprints with 2 mins rest in between
:49, :48, :50, :51, :51
Class WOD
A. 185
B. 4:02/3:30/2:32
CLass WOD
A: 225#’s
B: 3:50/3:25/2:45
Class WOD
A: 255#
B: 3:42, 3:11, 2:32 Rx
Then 6x200m row sprints 1:30 rest btwn
:39, :40, :39, :38, :38, :39