**CROSSFIT AFFILIATE STATUS**
Dear RPM Family,
It probably goes without saying, we owe a lot to the CrossFit organization. The methodology they created, the community they built, and the businesses they spawned, have changed the world in ways we won’t even fully understand for years to come. While we absolutely love this community of amazing athletes, affiliates, event organizers, volunteers, and fellow founders, we have always intentionally built RPM independent of the CrossFit “brand”, which has had a history of controversial, often tone-deaf and insensitive, actions over the years, particularly on social media. The recent examples of this, (including the comments made over the weekend by CrossFit founder, Greg Glassman) have reinforced our belief that we need to continue to draw a clear line between the voice and brand of RPM and the voice and brand of CrossFit. With that in mind, we will be ending our 11 year affiliate status. To be clear, while we do not (and likely will not ever) agree with everything they do or say, this is not to imply we are disavowing CrossFit or all things related to CrossFit. Their proven methodology and contributions to the health and wellness of our world are indisputable, and we are hopeful recent events will actually help the organization learn and grow, allowing them to continue that work on an even broader scale. But that will ultimately be up to them.
Going forward, this will not affect anything other than the name of the classes you attend, but we wanted to be transparent about our position.
THANK YOU!
**OTHER ANNOUNCEMENTS**
- 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, go 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 is 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.
Get a live breakdown of all the workouts from Chelsea every day at 8am on our IG Live feed @rpmtraining_lg, or catch it later on IGTV.
ARSENAL
A. back squat: to a heavy single
B. 4 rounds for time:
20 power cleans (135/95)
20 back squats (135/95)
20 burpees
HOME SLICE
A. 4 rounds for time:
20 DB power cleans
20 DB front squats
20 burpees
B. 2 sets
25 biceps curls
30 triceps ext
3 min plank hold*
ROPEBURN
A. 4 rounds for time:
20 switch lunges
1 min max triple unders
20 burpees
1 min max double unders
B. 2 sets
1 min biceps hold*
1 min close grip pushups*
3 min plank hold
NOTES:
*Plank hold: take as few breaks as possible during the 3 min, and limit breaks to 5 sec or less. You do not need to accumulate 3 min total.
*Biceps hold: Hold anything… a heavy object, backpack, shopping bags, a towel, etc. with elbows at your side and fixed at 90 deg.
*close grip pushups: hands at shoulder width, elbows track back by your sides.