This guy’s throwing down and repping RPM at the Cascade Classic in Seattle today!
**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!
- Fitness Wave body composition testing truck is back Oct. 24th: click here to register!
- Oct. 28th Ghost Pumps intergym comp: 2 person teams, all levels welcome, & costumes MANDATORY!
CROSSFIT
S&P Cycle: SQUAT – pull – press – pull – off
AMRAP 40 min @ ~ 75%
- 10 back squats (bw / .75bw)
- Farley hill run
- 4 heavy G2S (sandbag, stone, slam ball)
- 1 round of “Cindy”
- 4 TGUs (70/53)
- 1 round of “Cindy”
CSPORT
A. 3 sets
20 sec superman hold
40 plank hold
B. 5 rounds:
400m run
2 TGU right arm
2 TGU left arm
15 Wall balls
15 KBS
30 sit ups
30 DUs
Work out with Nick (Big mistake)
A: Annie
B: 100 shoulders to OH 95#’s
3 burpees every 30 seconds
7:27
C: 10 bar Mu’s
50 cal assault bike
10 bar Mu’s
8:56
D: Deck of Cards
Spades = bench
Hearts = curls
Diamonds = lat pull downs
Clubs = tricep press
Jokers = 5 heavy sand bag toss