Just another muscle up monday.
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
“12 days of CrossFit Christmas”
*perform the following for time just as you would sing the song… 1, 2-1, 3-2-1, 4-3-2-1… etc. And warm up and get started quickly! This is a long one. :)
– 1 muscle up
– 2 push press/jerk (135/95)
– 3 front squats (135/95)
– 4 power cleans (135/95)
– 5 burpees
– 6 box hops (30″/24″)
– 7 KBS (70/53)
– 8 toes to bar
– 9 GHD situps
– 10 C2B pullups
– 11 HSPUs
– 12 squat snatches (135/95)
CSPORT
12 days of Christmas
1. 3 burpees
2. 5 box jumps
3. 10 KBS
4. 10 thrusters
5. 10 push ups
6. 200m run or row
7. 20 sit ups
8. 20 lunges
9. 20 cal bike
10. 1 min plank
11. 20 body rows
12. 5 man makers