October 21, 2017 Josh Rogers

Mapped out

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

Comment (1)

  1. R.O.

    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

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