Goblets of fire.
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
3 rounds for time:
800m run
30 hang squat snatch (75/45)
30 burpees
CSPORT
A. 10 min clock
4 min bike or row
3 min plank
2 min Devils press
1 min burpees
rest 2 min x 2 sets
B. 21-15-9
Seated OH press
Push ups
400m run
C. 21-15-9
GHD sit ups
Good mornings
400m run