**ANNOUNCEMENTS**
- FINAL WEEK CELEBRATION: On the final week of the OPEN, we will move our Friday night plan to Saturday morning. So March 24th you can expect fun, food, and an extra special performance by some badass RPM athletes. Save the date!!
- THE OPEN: Want to know a good way to kick your training up a notch? Yep, you got it… register for the OPEN! Remember, this is designed to be inclusive. There are Rx, scaled, masters, and teen divisions. Something for everyone! We currently have 24 people signed up. I would like to double that before the end of the week, so let’s get busy y’all! It’s all kicks off this Thursday and you can register for it HERE! Be sure and choose “CrossFit Cadence” as your affiliate and “RPM Training” as your team!
- UPDATE!!! FRIDAY NIGHT LIGHTS: Our OPEN house (where y’all get together to perform and help judge each other on the weekly OPEN workout) will start at 4PM every week! You guys will be able do the workout anytime between 4pm and close.
CROSSFIT
S&P Cycle: On hiatus until after the OPEN
A. 3 rounds for time:
- 400m run
- 30-20-10 ring dips
- 400m run
- 30-20-10 C2B pullups
B. For time:
- 30 weighted situps (45/25)
- 40 situps
CSPORT
A. AMRAP in 10 min
*25 burpee buy in
then w/ time left
KBDL: 3, 6, 9, 12…
K2E: 3, 6, 9, 12…
Push ups: 3, 6, 9, 12…
B. AMRAP in 10 min
400m run buy in
then w/ time left
Wall balls: 3, 6, 9, 12….
ball slam: 3, 6, 9, 12…
box jumps: 3, 6, 9, 12…
C. 50-40-20-10
DUs
Mtn climbers
D. 3 sets:
20 GHD sit ups
1 min plank