**ANNOUNCEMENTS**
- VIRTUAL CLASS RAFFLE: Next week we’ll be hooking up someone with a $100 gift card to the RPM store. To be entered, simply join a virtual class. The more classes you attend, the more entries you’ll have in the drawing. Bring a friend to class with you, and you’ll get two extra entries. Chelsea will draw the winner on Saturday morning during the live feed workout briefing.
- SYLB FUNDRAISER: Yesterday’s workout came from the CrossFit “Support Your Local Box” fundraiser which started this week in an effort to assist affiliates through the COVID-19 closures. It’s an OPEN style event, aimed more towards at-home workouts and allows participants to choose which gym their registration fees go to support. Granted, the best thing you guys can do to support us through this is to just hang in there with us as members, which we appreciate more than you know, but if you’re looking for something to motivate you to push yourself a little harder at home, this is a great option! We will program each week’s workout, but as you know, the best way to really push yourself is to know you’re going to see your name on that leaderboard. Here’s the link to register if you’re interested.
- VIRTUAL CLASS SCHEDULE: Our new virtual class schedule is rolling. And don’t knock it till you try it! The classes are surprisingly fun, super easy to connect to, allow you to hang with your RPM fam, and will 100% do the job of getting you fitter. Just click on the class time below you’d like to join at the time of the class and you’ll be brought right into the group! Ideally you’d have at least one strength tool (KB, DB, etc) and a jump rope. So if you don’t see the equipment lending program below and get some!
- FREE WEEK TRIAL: If you’ve got friends who are gymless currently, have them join a virtual class with you. We’ll work around their equipment limitations if needed, or they can borrow some from us on a Monday to use during their free week. Just have them reach out the week prior to arrange the equipment pickup.
- EQUIPMENT BORROWING: The regular equipment pickup day going forward will be MONDAYS! Here’s how to do it… First email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow the week or weekend prior. We will respond to your email with what items from your request can be accommodated and then place the equipment OUTSIDE on the patio on Monday, labeled with your name, between the hours of 2pm and 6pm, along with a log where you will need to sign the equipment out and agree to the terms. Please DO NOT enter the gym, ask to enter the gym, or ask for more items than what was agreed to in your reservation. We are simply complying with CDC recommendations and must adhere to this policy. Equipment loans will be limited to KBs, DBs, bars, plates, boxes, wall balls, flat mats, Abmats, ab wheels, bands, and jump ropes. And don’t worry, you can get seriously fit with this amount of gear. You can see exactly what’s available on this google doc. Requests will be granted in the order they are received.
- JUMP ROPE GIVEAWAY: Thanks to our unique situation as a brand that makes jump ropes, we have a limited (but decent) number of “seconds” ropes that, while we can’t sell them, are perfectly functional and effective. So, while supplies last, if you request a jump rope with your equipment loan, we will include one for you that you can keep! You won’t be able to choose the color, but if you include your height or the size of your favorite rope from our gym’s wall racks, we will also size it for you!
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CHELSEA ON THE GRAM: Each day we will publish all 3 workouts below on our main IG feed, and Chelsea will go live at 8am with a full description of all of them. You can tune in live at 8 for this and have the ability to ask questions in real time, or watch it later without the interactive component, since it will live on our stories feed for 24hrs. Either way, make sure you’re following us! @rpmtraining_lg
- TERRITORY FOOD DELIVERY: The meal service that was delivering to the gym is now doing home deliveries… obviously super convenient right now. If you’d like to start ordering, go here!
HOMESLICE (You’ll need a KB/DB/BB/some creativity and a jump rope)
35 min AMRAP
100 DUs
10yds HS walk*
20 step ups*
10yds HS walk
400m run
15 body rows*
10 level changes
10 leg raises*
ROPE BURN (All you need is your bodyweight and a jump rope)
35 min AMRAP
100 DUs
10yds HS walk
20 step ups
10yds HS walk
400m run
15 body rows
10 level changes
10 leg raises
ARSENAL (You’ll need a fully stocked gym)
35 min AMRAP
500m row
10yds HS walk
3 heavy deadlifts
10yds HS walk
400m run
20 pullups
10 ab wheel
10 toes to bar
NOTES:
*HS walk: (Handstand walk) – scale to supported handstand hold or 3x bear crawl
*Step ups: use anything for these – a bench, table, chair, planter bed, etc. Higher you go, harder it is.
*body rows: Get creative here. Ideas… lay under a chair or sturdy table and use the sides of the chair or edge of the table to pull yourself up… Throw a rope or towel over something strong enough to support your weight and row your chest to your hands. If these options aren’t viable, you can sub with bent over rows.
*leg raises: Lie on your back, placing your hands at your sides or under your butt, with your legs facing straight up, lower your feet to the floor keeping your low back pressed down into the ground, then return them to the start.