**Announcements**
- OCT 6th Anniversary party! On Friday, Oct 6th, we’re gonna celebrate the 1 year anniversary of RPM Training. No workouts for this one either… Just food, drink, and not being sweaty while we hang out for once. Mark your calendars!
- Oct. 28th Ghost Pumps intergym comp: 2 person teams, all levels welcome, & costumes MANDATORY!
CROSSFIT
S&P Cycle: SQUAT – pull – press – pull – off
A. 8 rounds tabata air squats
B. AMRAP in 20 min
- 10 heavy ground to shoulder (sandbag/slam ball/etc)
- 15 GHD situps
- 2 rope climbs
- 400m run
CSPORT
1 round or AMRAP in 40 min (whichever comes first)
50 burpees
400m run
50 box jumps
400m run
50 wall balls
400m run
50 cal row
400m run
50 pull ups
400m run
50 weighted sit ups
400m run
Class WOD
A: 19
B: 3 rds (150# sandbag, 20 cals airbike instead of run)
Class Wod
A. 16
B. 3 Rds +4 S2O at 100#