That shoulder to overhead game.
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 6th.
CROSSFIT
S&P Cycle: SQUAT – press – acs – pull – off
A. back squat: 5-5-5 (65-75-85%) *add 10lbs to your 1RM
B. 5 rounds for time
15 pullups
15 GHD situps
50 DUs
CSPORT
A. Ab circuit warm up
3 rounds:
:30 side plank left
:30 side plank right
:30 leg lifts
B. 10 min clock
2 min burpees
2 min box jumps
2 min KBS
2 min plank
2 min sit ups
*rest 2 min, then repeat
C. AMRAP in 15 min
5 pistols each leg
10 HR push ups
15 curl to press
20 lunges, 10 each leg
*at the start, and every 5 min, run/row 200m