KB baby

Lean in!

 

 

Announcements etc…

  • The 10K Challenge WEEK TWO!  It’s not too late to sign up.  Goal is to do 10,000 double unders or single unders in 30 days!  It’s all to support fitness and community for underserved youth, and it’ll make you fitter in the process!  Register now at 10k.rpmtraining.com! And be sure and join the RPM gym group!

 

 

 

CROSSFIT

S&P Cycle: squat – press – acs – PULL – off

A. DL 1RM

B. For time:
50 KBS
40 SA KB snatch
30 KB goblet squats
20 KB OHS
10 TGUs

*Complete with one KB (53/35)

 

CSPORT

A. 1 min @ each exercise x 3 rounds
Thrusters
HR push ups
Sit ups

B. AMRAP in 15 min
400m run or row
10 bench press
10 pistols 5/5
1 min plank

C. AMRAP in 15 min
400m run or row
10 Ab wheels
15 skull crushers
20 Russian KBS

stop n Go

walk the plank!

 

 

Announcements etc…

  • The 10K Challenge WEEK TWO!  It’s not too late to sign up.  Goal is to do 10,000 double unders or single unders in 30 days!  It’s all to support fitness and community for underserved youth, and it’ll make you fitter in the process!  Register now at 10k.rpmtraining.com! And be sure and join the RPM gym group!

 

 

 

CROSSFIT

S&P Cycle: squat – PRESS – acs – pull – off

A. bench press: 1RM retest

B. 10 RFT
12 burpees
12 cal bike sprint

 

 

CSPORT

45 min running clock
ABC are all AMRAP in 15 min

A. 15 min
10 Dips
10 burpees
:45 plank
20 air squats

B. 15 min
10 push ups
15 cal Bike
20 KBS

C. 15 min
10 Good mornings with PVC
15 Pull ups
20 Russian Twists 10/10
50 Jump rope

stat padding

#storkfit

 

Announcements etc…

  • The 10K Challenge WEEK TWO!  It’s not too late to sign up.  Goal is to do 10,000 double unders or single unders in 30 days!  It’s all to support fitness and community for underserved youth, and it’ll make you fitter in the process!  Register now at 10k.rpmtraining.com! And be sure and join the RPM gym group!

 

 

 

CROSSFIT

S&P Cycle: SQUAT – press – acs – pull – off

A. back squat: 1RM retest

B. 5 rounds for time:
20 wall balls
40 DUs
10 ring dips
40 DUs

 

 

CSPORT

A. Ab Warm up:
AMRAP in 5 min
15 weighted situps
20 flutter kicks 10/10
:30 straight arm plank

B. AMRAP in 10 min
30 battle rope waves
15 push press
200m run

C. AMRAP in 10 min
15 goblet squats
10 reverse lunges per leg
400m c2 bike @ high damper

D. 15, 12, 9, 6, 3
Box jumps
KBS
Burpees

run it again

Casual.

 

 

Announcements etc…

  • The 10K Challenge WEEK TWO!  It’s not too late to sign up.  Goal is to do 10,000 double unders or single unders in 30 days!  It’s all to support fitness and community for underserved youth, and it’ll make you fitter in the process!  Register now at 10k.rpmtraining.com! And be sure and join the RPM gym group!

 

 

 

CROSSFIT

S&P Cycle: squat – press – acs – pull – OFF

3 rounds for time:

block run
30 GHD situps
30 pullups
60 air squats

 

 

CSPORT

Block Run

4 rounds:
1 min plank
15 skull crushers
20 hammer curls

800m run

4 rounds:
10 ab wheels
15 box jumps
20 lunges 10/10

400m run

4 rounds:
200m row
10 burpees

200m run

4 rounds:
15 side bends per side
15 KBDL

For the 10K

HSPU day!

 

Announcements etc…

  • The 10K Challenge WEEK TWO!  It’s not too late to sign up.  Goal is to do 10,000 double unders or single unders in 30 days!  It’s all to support fitness and community for underserved youth, and it’ll make you fitter in the process!  Register now at 10k.rpmtraining.com! And be sure and join the RPM gym group!

 

 

 

CROSSFIT

S&P Cycle: squat – press – ACS – pull – off
*Final time through our strength cycle.  1RM retests are next week!

A.S&P Cycle: squat – press – acs – PULL – off

A. DL: 5-3-1+ (75-85-95%)

B. AMRAP in 15 min:
50 DUs
3 squat cleans (185/115)
5 jerks
7 DL

 

 

CSPORT

A. :40 at each exercise x 4 rounds
KBS
Plank
DB curl to press

B. AMRAP in 18 min
400m run
AMRAP push ups, 1 attempt per round
25 sit ups

C. 15, 12, 9, 6, 3
Knees to elbow
Bench press
200m row each round

Devil’s in the details

Barbell club in action!

 

 

Announcements etc…

  • The 10K Challenge STARTED MONDAY!  It’s not too late to sign up.  Goal is to do 10,000 double unders or single unders in 30 days!  It’s all to support fitness and community for underserved youth, and it’ll make you fitter in the process!  Register now at 10k.rpmtraining.com! And be sure and join the RPM gym group!

 

 

 

CROSSFIT

S&P Cycle: squat – press – ACS – pull – off
*Final time through our strength cycle.  1RM retests are next week!

A. 3 rounds
30s battle rope alt wave
10 SL DB biceps curl @ 3011
15 DB skull crushers + 15 banded triceps pressdown

B. AMRAP in 10 min
5 devils press (40/25)
7 T2B
9 C2B pullups

 

 

CSPORT

A. 80/60 cals for time
*at the start and every 2 min complete 5 burpees
**10 min cap

B. AMRAP in 10 min
10 Bench press
10 pistols, 5/5
100m run

C. AMRAP in 10 min
10 Pull ups
30 battle rope waves
100m run

D. 10 min clock:
2 min plank
2 min sit ups
2 min lunges
2 min air squats
2 min plank

Perty thirty

wiping those windows.

 

 

Announcements etc…

  • The 10K Challenge STARTED MONDAY!  It’s not too late to sign up.  Goal is to do 10,000 double unders or single unders in 30 days!  It’s all to support fitness and community for underserved youth, and it’ll make you fitter in the process!  Register now at 10k.rpmtraining.com! And be sure and join the RPM gym group!

 

 

 

CROSSFIT

S&P Cycle: squat – PRESS – acs – pull – off
*Final time through our strength cycle.  1RM retests are next week!

A. bench press: 5-3-1+ (75-85-95%)

B. For time:
30 HSPUs
30 hang power cleans (115/85)
30 cal assault bike
30 DB thrusters (40/25)
30 box jumps (24/20)

 

CSPORT

A. ALT TABATA :20 on/ :10 off x 5 rounds
Strict Press
Push press
Russian Twists
Ab wheels

B. AMRAP in 12 min
Goblet Sq: 3, 6, 9, 12, 15, 18…
KBS: 3, 6, 9, 12, 15…
Cals: 3, 6, 9, 12, 15…

C. AMRAP in 20 min
10 RDL
20 SA rows, 10 each side
30 sit ups
400m run

swing set

Team wallball.

 

 

Announcements etc…

  • The 10K Challenge STARTED MONDAY!  It’s not too late to sign up.  Goal is to do 10,000 double unders or single unders in 30 days!  It’s all to support fitness and community for underserved youth, and it’ll make you fitter in the process!  Register now at 10k.rpmtraining.com! And be sure and join the RPM gym group!

 

 

 

CROSSFIT

S&P Cycle: SQUAT – press – acs – pull – off

*Final time through our strength cycle.  1RM retests are next week!

A. Back Squat: 5-3-1+ (75-85-95%)

B. 5 rounds for time:
20 KBS (53/35)
20 pushups
400m run

 

 

CSPORT

400m run or row
15 burpees
20 box jumps
25 KBS
30 Thrusters
35 Push ups
40 Lunges per leg
45 sec side plank per side
50 Cal bike
55 Situps

A. AMRAP in 5 min
B. AMRAP in 7 min
C. AMRAP in 10 min
D. 1 round for time

Get to the ropes

Teamwork makes the dream work!

 

 

Announcements etc…

  • The 10K Challenge STARTS TODAY!  It’s not too late to sign up.  Goal is to do 10,000 double unders or single unders in 30 days!  It’s all to support fitness and community for underserved youth, and it’ll make you fitter in the process!  Register now at 10k.rpmtraining.com! And be sure and join the RPM gym group!

 

 

 

CROSSFIT

S&P Cycle: squat – press – acs – pull – OFF

Against a 27 min clock
3 rounds of
10 muscle ups
30 GHD situps
30 OHS (95/65)
1 lap heavy farmer carry

then AMRAP DUs with time remaining

 

 

CSPORT

A. :40 on/ :20 off x 4 rounds
DB ground to OH
Plank
Box Jumps

B. 12-10-8-6-4
Knees 2 elbows
200m run each round

C. 12-10-8-6-4
Devils Press
200m row each round

D. 12-10-8-6-4
Goblet squats
500m c2 bike each round

D. 3 sets:
15 ab wheels
15 side bends each side

shootin planks

70 years young.  Still handstand walking.  Legit.

 

 

Announcements etc…

  • The 10K Challenge STARTS TODAY!  It’s not too late to sign up.  Goal is to do 10,000 double unders or single unders in 30 days!  It’s all to support fitness and community for underserved youth, and it’ll make you fitter in the process!  Register now at 10k.rpmtraining.com! And be sure and join the RPM gym group!

 

 

 

CROSSFIT

S&P Cycle: squat – press – acs – PULL – off

A. DL: 3-3-3+ (70-80-90%)

B. 3 rounds for time:
100yds sled push
25 burpees
2 min plank hold

 

 

 

CSPORT

A. AMRAP in 45 min
10 Wall balls
10 med ball russian twists, per side
10 OH med ball lunges, per leg
20 sit ups
20 cal bike or row
20 alt. DB curls
*at the start, and every 15 min, Farley Hill run
*Run up to the top of Farley & back