Rivalries are made in the playoffs.
Announcements etc…
- The 10K Challenge Returns Jan 6th! Can you do 10,000 double unders (or singles) in 30 days! That’s the question we ask every year during our 10K Challenge. It’s a test of consistency, and a great way to boost your rope skills and overall training for the month, and all proceeds go help fund mentorship through functional training for at-risk youth. Register now at 10k.rpmtraining.com! And be sure and join the RPM gym group!
CROSSFIT
S&P Cycle: squat – press – acs – pull – OFF
A. For time:
20 power snatch (135/95)
40 DUs
25 OHS (135/95)
50 DUs
30 back squats (135/95)
60 DUs
35 ring dips
70 DUs
40 burpees
80 DUs
B. Max reps abmat situps in 1 min. then immediately into max UB plank hold (5 min cap)
CSPORT
A. 4 sets:
15 KB high pull
15 Tri ext.
B. 4 sets:
15 bent over 2 arm row
15 hamstring curls
C. 21-15-9
Cal bike
Push ups
KBS
D. 21-15-9
Wall Balls
Box jumps
400m run each round