Well, what do you do on your cruises?
Announcements etc…
- Teen Class Winter Break: Teen class is on break from Dec 24th to Jan 2nd.
- 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!
*Teen class is on break from Dec 24th to Jan 2nd.
CROSSFIT
S&P Cycle: squat – press – ACS – pull – off
A. 3 rounds
10 seated floor arnold press
15 lateral raise
15 GHD hip extension
B. AMRAP 3 min/rest 3 min x 4 sets:
8 wall balls
8 pullups
CSPORT
A. As a Warm up
AMRAP in 8 min:
15 side bends per side
:30 straight arm plank
10 lateral banded steps
100m row
B. 15, 12, 9, 6, 3
Single leg RDL per leg
Bench press
200m run or row each round
C. 4 rounds:
25 weighted sit ups
15 thrusters
15 cal bike