10K Challenge prep!
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. Deadlift: 5-5-5+ (65-75-85%) *add 10lbs to your working 1RM for this new cycle
B. For time:
30 squat cleans (155/105)
40 burpees
50 GHD situps
CSPORT
A. Complete 1 round every 4 min x 4 sets (16 min total)
200 run or row
15 wall balls
20 switch lunges 10/10
*scale reps as needed so that you have at least 1 min rest each round
B. AMRAP in 12 min
10 cal bike
15 bench press
20 weighted step ups 10/10
C. AMRAP in 12 min
Max plank hold buy in (5 min cap)
10 ab wheels
15 KBS
100m run