Welcome to RPM Training!

Not only do you get to see the new look site today, but you also get a first look at the the updated RPM logo!

**Announcements, etc…”

• Gym Makeover:  We made a ton of progress this weekend on some updates to the gym space, but we’re not done yet… so please bear with us as we continue to add to the new look. Hope you like it so far!

• Lost and found: Hey y’all, the lost and found is over capacity, so we need to clear out the old and make room for you to leave more of your crap at the gym ;)  So if you’ve got something in there you need to retrieve, or you’re just huntin’… lookin for a come-up, do it before end of classes tomorrow!

• Interested in ordering meals from POWER SUPPLY?   click here to place your first order.

• Know anyone who would be a good fit for our Cadence community?  If so, you can hook them up with a free first month!  Just copy me on an email to them and I can help them get started!

CROSSFIT 

S&P Cycle:  SQUAT – pull – press – pull – off

A. back squat: 5-5-3-3-1-1

B. SL reverse lunge off riser: 3 x 10 ea side; rest as needed

C. 3 rounds for time:

• 15 KBS (70/53)
• 15 burpees

CSPORT

A.  9 min AMRAP

• 200m run
• 15 squats
• 200m rum
• 10 pushups

B.  9 min AMRAP

• 10 renegade rows
• 15 situps
• 20 lunges

C.  9 min AMRAP

• 10 cal airbike
• 15 push press
• 10 box jumps

D.  9 min AMRAP

• 15 wall balls
• 25 double-unders
• 1 lap farmer carry

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