fast n’ slow

Jousting.

 

 

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. 3-4 rounds for quality
10 DB bent over row
10 DB RDL
10 pistols

B. 4 rounds, each for time
60 DUs
15 ring dips
250m row
20yds HSW

*rest 2-3 min bt rounds

 

 

 

CSPORT

A. 1 round AFAP every 3 min x 4 sets
10 thrusters
10 air squats
10 cal bike or row

B. 21-15-9
Bench press
Ab wheels

C. 21-15-9
KBS
Push ups

D. 21-15-9
Weighted sit ups
1 min plank each round

hangin at the bar

Reach for the skyyyyyy…

 

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 2nd.

 

 

CROSSFIT

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

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

B. For time
400 m run
30 pullups
400m run
20 C2B
400m run
10 BMU
400m run

 

 

 

 

CSPORT

A. 1 min @ each x 4 sets
Alt. DB snatches
Plank
Thrusters
Rest

B. 3 rounds for time
Run: Block run, 400m run, 200m run
50 sit ups
40 air squats
30 push ups
20 box jumps
10 burpees

Dubsters

Up and over!

 

 

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 2nd.

 

 

CROSSFIT

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

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

B. AMRAP in 10 min:
7 thrusters (115/85)
50 double-unders

 

 

 

 

CSPORT

A. 3 rounds:
w/ empty barbell or DBs
10 bent over 2 arm row
10 RDL
10 curls

B. 3 rounds:
10 banded hamstring curls
10 back ext
:60 plank

C. 3 rounds:
20 body rows
15 skull crushers
10 push ups

D. 3 rounds:
15 cal bike or row
15 burpees

snatch n go

9am hang out

 

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 2nd.

 

 

CROSSFIT

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

3 rounds for time:

800m run
15 power snatches (135/95)
20 toes to bar
25 box jumps

 

 

 

 

CSPORT

A. 10 min clock:
4 min bike or row
3 min plank
2 min DB ground to OH
1 min burpees

B. AMRAP in 10 min
20 airsquats
20 body rows/pull ups
200m run

C. AMRAP in 10 min
30 sit ups
20 KBS
10 push ups

D. AMRAP in 10 min
30 Jump rope
20 KBDL
10 single arm row per arm

ships passing

Up, up, and away!

 

 

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 2nd.

 

 

CROSSFIT

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

A. deadlift: 5-5-5 (65-75-85%) *add 10lbs to your 1RM

B. 10 rounds for time:
10 down to 1 burpees
1 up to 10 power cleans (135/95)
25 unbroken double-unders

 

 

 

 

CSPORT

AMRAP in 45 min

Big Block run buy in
+
AMRAP w/ time remaining:
10 burpees
20 alt. weighted step up 10/10
30 Cal bike or row
40 lunges
50 sit ups

8 ball

Well, what do you do on your cruises?

 

 

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 2nd.

 

 

CROSSFIT

S&P Cycle: squat – press – ACS – pull – off

A. 3 rounds
10 seated floor arnold press
15 lateral raise
15 GHD hip extension

B. AMRAP 3 min/rest 3 min x 4 sets:
8 wall balls
8 pullups

 

 

 

 

CSPORT

A. As a Warm up
AMRAP in 8 min:
15 side bends per side
:30 straight arm plank
10 lateral banded steps
100m row

B. 15, 12, 9, 6, 3
Single leg RDL per leg
Bench press
200m run or row each round

C. 4 rounds:
25 weighted sit ups
15 thrusters
15 cal bike

a good ol’ amrap

Jedi training.

 

 

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 2nd.

 

 

CROSSFIT

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

A. bench press: 5-5-5 (65-75-85%) *add 5lbs to your 1RM

B. AMRAP in 20 min:

200m row
10 push press (115/85)
10 box jumps (24/20)
10 burpees

 

 

 

 

CSPORT

A. 4 sets:
10 Bulgarian split squats per leg
10 bench press

B. 4 sets:
10 RDL
1 min plank

C. 3 rounds:
30 wall balls
300m row
20 KBS
200m run
10 burpees
100m run

ups n dubs

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

40 something

Holiday sledding.

 

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

For time:

800m run
40 wall balls (20/14)
40 hang pwr cleans (95/65)
40 push press (95/65)
40 walking back lunges (95/65)
40 cal row
40 yds HS walk
800m run

 

 

 

 

CSPORT

A. 3 sets:
15 curls
15 tri ext
1 min straight arm plank

B. 3 sets:
10 ab wheels
15 side bends per side
30 bicycle sit ups, 15/15

C. 3 sets:
400m run
20 thrusters
400m row
20 burpees

go dubs

Running club.

 

 

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

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

Against a 20 min clock:

2500m row or 5k C2 bike
50 burpees
AMRAP double-unders with time remaining

 

 

 

CSPORT

A. 4 sets:
5 Bench press
10 hammer curls
15 DB front squats
*add weight each round of bench press

B. For time
50 HR push ups
400m run or row
50 GHD sit ups
400m run or row
50 Wall balls
400m run or row
50 step ups, weighted
400m run or row
50 lunges, 25 per leg
400m run or row