Birthday muscle ups!
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!
- Holiday Schedule
- Dec 24: reg morning schedule, closed at 1pm
- Christmas: Closed
- Dec 26: late start – Reg classes start at 8:30am
- New Year’s Eve: reg morning schedule, closed at 1pm
- New Year’s Day: Open gym 8am to Noon only
- Jan 2: back to normal!
CROSSFIT
S&P Cycle: SQUAT – press – acs – pull – off
A. back squat: 5-3-1+ (75-85-95%)
B. 5 rounds for time:
40 unbroken double-unders
16 GHD situps
16 alt DB snatch (50/35)
CSPORT
A. 1 min @ each x 3 rounds
Push up to renegade row
Thrusters
Ab wheels
B. 4 rounds:
15 Bench press
15 cal bike
25 weighted sit ups
250m row
:30 side plank per side
30 mtn climbers