Reach for the sky

 

 

**Lockdown Updates**

  • ZOOM AT NOON: Let’s stay connected, RPM fam!  Join us at noon every day for a group online workout through Zoom video conference.  Here’s how to join us! Download the Zoom app to your phone or computer (phone might be easier to take with you to your workout space), then click here for the link to join the meeting. If you want a little Zoom tutorial, here’s a link for that too.

 

  • EQUIPMENT LOANERS: Next chance to pick up equipment is THURSDAY!  Here’s how to do it… You MUST first email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow before noon on the day you’d like to pick it up, and pickup days will be limited to MONDAYS and THURSDAYS only. 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 pickup day, labeled with your name, between the hours of 2pm and 6pm ONLY, along with a log where you will need to sign the equipment out and agree to the terms (ie. You must return it within 72hrs of our request to have it back, and if it doesn’t make it back your card on file will be charged for the cost of the replacement). 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 (read more below on these), and you can see exactly what’s available on this google doc.  Requests will be granted in the order they are received, and there will be a per-person limit to the amount of each type of equipment that can be borrowed. You may choose 1 type of strength equipment (1 KB or 2 DBs or 1 Bar and 1 set of plates) plus 1 of any of the conditioning or accessory pieces (a jump rope, wall ball, abmat, etc). We also must reserve the right to cancel or amend this policy at any time.  Thanks everyone, hope this helps you make it through this time!

 

  • 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!

 

  • INSTAGRAM LIVE!!! Join Chelsea every morning at 8am on our Instagram, (@rpmtraining_lg) feed for a live description of that day’s workouts and a chance to ask questions in real time. If you can’t tune in at 8, no worries, the broadcast will remain on our feed for 24hrs. And don’t forget to comment with your results and thoughts on each day’s workout post anytime you do the workouts. We want to hear from you!

 

 

HOMESLICE  (You’ll need a jump rope and a KB/DB/BB or some creativity) 

A. 10 rounds for time:
10-9-8-7-6-5-4-3-2-1 SA squat snatch*
200m run

B. 10-9-8-7-6-5-4-3-2-1 rep rounds for time:
V-Ups
Contralateral Plank March**

 

 

ROPE BURN (All you need is your bodyweight and a jump rope)

A. 10 rounds for time:
10-9-8-7-6-5-4-3-2-1 prisoner squat jump***
100-90-80…20-10 single unders
200m run

B. 10 rounds for time:
10-9-8-7-6-5-4-3-2-1 V-Ups
Contralateral Plank March (Opp arm / leg extends)**

 

 

ARSENAL (You’ll need all the things)

*We’re adding this program this week for some of you who may have access to a larger array of equipment at a home gym.  Today’s workout is inherently low equipment, but going forward this program won’t be limited by equipment availability.

A. 10-9-8-7-6-5-4-3-2-1 rep rounds for time
hang squat snatch (115/85)
200m run

B. 10-9-8-7-6-5-4-3-2-1 rep rounds for time:
toes to bar
GHD situps

 

 

NOTES:

*Single Arm squat snatch – you can do these with a DB or KB.  If what you have is too heavy, try finding an alternative item – water bottle, etc.  Or you can use a broom handle and sub for standard snatch.

**You can do these from standard plank position or from more of a pushup position.  Lift the opposite arm and leg off the floor, hold for a count of 3 making sure you have your balance, then switch slowly (that’s 1 rep).

***Hands behind your head, and leave the ground at the top of the squat.

 

Too bada, Tabata

 

**Lockdown Updates**

  • ZOOM AT NOON: Let’s stay connected, RPM fam!  Starting today at noon we’ll be holding a daily group online workout through Zoom video conference.  Here’s how to join us! Download the Zoom app to your phone or computer (phone might be easier to take with you to your workout space), then click here for the link to join the meeting. If you want a little Zoom tutorial, here’s a link for that too.

 

  • EQUIPMENT LOANERS: Next chance to pick up equipment is TODAY!  Here’s how to do it… if You MUST first email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow before noon on the day you’d like to pick it up, and pickup days will be limited to MONDAYS and THURSDAYS only. 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 pickup day, labeled with your name, between the hours of 2pm and 6pm ONLY, along with a log where you will need to sign the equipment out and agree to the terms (ie. You must return it within 72hrs of our request to have it back, and if it doesn’t make it back your card on file will be charged for the cost of the replacement). 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 (read more below on these), and you can see exactly what’s available on this google doc.  Requests will be granted in the order they are received, and there will be a per-person limit to the amount of each type of equipment that can be borrowed. You may choose 1 type of strength equipment (1 KB or 2 DBs or 1 Bar and 1 set of plates) plus 1 of any of the conditioning or accessory pieces (a jump rope, wall ball, abmat, etc). We also must reserve the right to cancel or amend this policy at any time.  Thanks everyone, hope this helps you make it through this time!

 

  • 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!

 

  • INSTAGRAM LIVE!!! Join Chelsea every morning at 8am on our Instagram, (@rpmtraining_lg) feed for a live description of that day’s workouts and a chance to ask questions in real time. If you can’t tune in at 8, no worries, the broadcast will remain on our feed for 24hrs. And don’t forget to comment with your results and thoughts on each day’s workout post anytime you do the workouts. We want to hear from you!

 

 

HOMESLICE  (You’ll need a jump rope and a KB/DB/BB or some creativity) 

A. 8 rounds tabata at each on a running clock:

KBS (you can also use a single DB for this)
pushups
situps
squats
double unders

B. 4 sets
10 bicep curls*
15 bench dips**

 

 

ROPE BURN (All you need is your bodyweight and a jump rope)

A. 8 rounds tabata at each on a running clock:

double unders
pushups
situps
squats
double unders

B. 4 sets
25 yds bear crawl
15 bench dips**

 

 

ARSENAL (You’ll need all the things)

*We’re adding this program this week for some of you who may have access to a larger array of equipment at a home gym.  Today’s workout is inherently low equipment, but going forward this program won’t be limited by equipment availability.

A. split jerk: 10 min to a heavy single, then 1 attempt max reps power jerk @ 75%

B. 8 rounds tabata at each on a running clock:

pullups
pushups
situps
squats
double unders

 

 

NOTES:

*You can do these single arm, two-arm, alternating, whatever.  Use what’s available to you and find your best option.

**don’t have a bench?  Use a chair, or the back of the couch, or a truck tail gate… any flat edge will work. Just know the higher your feet, the harder the movement.  So prop them up if needed.

 

Run the show

 

**Lockdown Updates**

  • EQUIPMENT LOANERS: Next chance to pick up equipment is MONDAY!  Here’s how to do it… if You MUST first email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow before noon on the day you’d like to pick it up, and pickup days will be limited to MONDAYS and THURSDAYS only. 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 pickup day, labeled with your name, between the hours of 2pm and 6pm ONLY, along with a log where you will need to sign the equipment out and agree to the terms (ie. You must return it within 72hrs of our request to have it back, and if it doesn’t make it back your card on file will be charged for the cost of the replacement). 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 (read more below on these), and you can see exactly what’s available on this google doc.  Requests will be granted in the order they are received, and there will be a per-person limit to the amount of each type of equipment that can be borrowed. You may choose 1 type of strength equipment (1 KB or 2 DBs or 1 Bar and 1 set of plates) plus 1 of any of the conditioning or accessory pieces (a jump rope, wall ball, abmat, etc). We also must reserve the right to cancel or amend this policy at any time.  Thanks everyone, hope this helps you make it through this time!

 

  • 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!

 

  • INSTAGRAM LIVE!!! Join Chelsea every morning at 8am on our Instagram, (@rpmtraining_lg) feed for a live description of that day’s workouts and a chance to ask questions in real time. If you can’t tune in at 8, no worries, the broadcast will remain on our feed for 24hrs. And don’t forget to comment with your results and thoughts on each day’s workout post anytime you do the workouts. We want to hear from you!

 

 

HOMESLICE  (You might need is a jump rope and a KB/DB/BB or some creativity) 

A. EMOM for 10 min:

15 situps
20 double unders

B. 5 rounds for time:

10 strict press
10 pushups
100m sprint
1 min rest

 

ROPE BURN (All you need is your bodyweight and a jump rope)

A. EMOM for 10 min:

15 situps
20 double unders

B. 5 rounds for time:

30 sec handstand hold*
10 pushups
100m sprint
1 min rest

 

 

NOTES:

*Scale this if needed to piked HS hold  (hands on floor as in a handstand position, feet or knees on a bench or similar surface with hips piked to approx 90 deg and stacked over your head and hands)

 

 

Not the rower

 

 

**Lockdown Updates**

  • EQUIPMENT LOANERS: Next chance to pick up equipment is MONDAY!  Here’s how to do it… if You MUST first email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow before noon on the day you’d like to pick it up, and pickup days will be limited to MONDAYS and THURSDAYS only. 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 pickup day, labeled with your name, between the hours of 2pm and 6pm ONLY, along with a log where you will need to sign the equipment out and agree to the terms (ie. You must return it within 72hrs of our request to have it back, and if it doesn’t make it back your card on file will be charged for the cost of the replacement). 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 (read more below on these), and you can see exactly what’s available on this google doc.  Requests will be granted in the order they are received, and there will be a per-person limit to the amount of each type of equipment that can be borrowed. You may choose 1 type of strength equipment (1 KB or 2 DBs or 1 Bar and 1 set of plates) plus 1 of any of the conditioning or accessory pieces (a jump rope, wall ball, abmat, etc). We also must reserve the right to cancel or amend this policy at any time.  Thanks everyone, hope this helps you make it through this time!

 

  • 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!

 

  • INSTAGRAM LIVE!!! Join Chelsea every morning at 8am on our Instagram, (@rpmtraining_lg) feed for a live description of that day’s workouts and a chance to ask questions in real time. If you can’t tune in at 8, no worries, the broadcast will remain on our feed for 24hrs. And don’t forget to comment with your results and thoughts on each day’s workout post anytime you do the workouts. We want to hear from you!

 

 

HOMESLICE  (You might need is a jump rope and a KB/DB/BB or some creativity) 

A. Wtd. Bulgarian split squat: 3 x 10-15 ea. side (back foot on riser)*

B. 5 rounds for time:

12 thrusters
12-20 SDHP (sumo deadlift high pull)**

 

 

ROPE BURN (All you need is your bodyweight and a jump rope)

A. BW Bulgarian split squat: 3 x 15 ea. side, back foot on riser*

B. 5 rounds for time:
25 airsquats**
50 double unders

 

NOTES:

*Stationary lunge position with your back foot up on a riser of about 12″.  Bend your front knee dropping your back knee to the floor for full range.  If you’re adding weight, use whatever you like and hold it any way you like… DB’s at your sides, KB in rack or goblet position, a bar on your back.

**Check in with Chelsea on our IG live feed for a demo! We don’t do these a ton in class but it’s a good sub for rowing and that’s their purpose today.  The rep range is in place to allow you some flexibility depending on the load you’re working with.

***Remember, especially for you CSporters, to get the most out of this quick workout, you need to generate power/intensity.  So these should be done in full range and as fast as possible while maintaining technique and then minimize your transition time to the rope.

 

 

Rise and grind

 

**Lockdown Updates**

  • EQUIPMENT LOANERS: Okay, here’s the plan… if you’d like to borrow a few things from the gym during the closure you MUST first email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow before noon on the day you’d like to pick it up, and pickup days will be limited to MONDAYS and THURSDAYS only, starting with today, 3/18. 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 pickup day, labeled with your name, between the hours of 2pm and 6pm ONLY, along with a log where you will need to sign the equipment out and agree to the terms (ie. You must return it within 72hrs of our request to have it back, and if it doesn’t make it back your card on file will be charged for the cost of the replacement). 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 (read more below on these), and you can see exactly what’s available on this google doc.  Requests will be granted in the order they are received, and there will be a per-person limit to the amount of each type of equipment that can be borrowed. You may choose 1 type of strength equipment (1 KB or 2 DBs or 1 Bar and 1 set of plates) plus 1 of any of the conditioning or accessory pieces (a jump rope, wall ball, abmat, etc). We also must reserve the right to cancel or amend this policy at any time.  Thanks everyone, hope this helps you make it through this time!

 

  • 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!

 

  • INSTAGRAM LIVE!!! Join Chelsea every morning at 8am on our Instagram, (@rpmtraining_lg) feed for a live description of that day’s workouts and a chance to ask questions in real time. If you can’t tune in at 8, no worries, the broadcast will remain on our feed for 24hrs. And don’t forget to comment with your results and thoughts on each day’s workout post anytime you do the workouts. We want to hear from you!

 

 

HOMESLICE  (All you need is a jump rope and a KB/DB or some creativity) 

40 min @ ~ 75%

200m run with weight
6 TGUs (KB, DB, or what’s available)
8 SA rows ea side*
10 HSPUs (scale to HR pushups or piked HSPUs)
30 sec side plank hold
30 sec side plank hold (other side)
10 KB windmills (5 ea. side)**
50 speed step***

 

 

ROPE BURN (All you need is a Jump rope!)

30 min @ ~ 75%

400m run
3 tuck jump burpees****
6 pushup to rotation*****
9 HSPUs
30 sec side plank hold
30 sec side plank hold (other side)
100 speed step

 

NOTES:

*With weight in your right hand and arm extended, put left foot forward, hinge forward until torso is near parallel to ground and hold, then row the weight up to your chest, do these slowly.

**Check in with Chelsea on our IG live feed for a demo! She goes live at 8am but the video will be available all day.

***Alternating quick choppy steps as the rope passes under the feet.

****Normal burpee except when you jump at the top, bring your knees up level with your waist making contact with your hands.

*****Do a pushup, at the top rotate to one side reaching your free hand up towards the ceiling and rolling your feet to their side similar to a side plank, then return and repeat the pushup and rotate to the other side for the next rep.

Flatten the Palindrome

 

**Lockdown Updates**

  • INSTAGRAM ACTION: We’ve got the gym’s IG acct rolling again with daily workouts and updates as they come, so be sure and follow us @rpmtraining_lg and post to comments if you do the workout or have questions about it.

 

  • EQUIPMENT LOANERS: We should have a plan worked out by end of day so stay tuned. Keep in mind this will be limited to certain items.

 

HOMESLICE  (All you need is a jump rope and a KB/DB or some creativity) 

A. Max reps continuous unbroken pushups x 3 attempts; Pausing = done

B. For time:

100 double-unders
30 lunges
40 supine hip raises*
50 KBS**
40 jump squats***
30 G2OH (ground to overhead)****
100 double-unders

 

 

ROPE BURN (All you need is a Jump rope!)

A. Max reps continuous unbroken pushups x 3 attempts; Pausing = done

B. For time:

100 double-unders
30 lunges
40 supine hip raises*
50 good mornings*****
40 jump squats***
30 no-pushup burpees
100 double-unders

 

 

 

*Lay on your back, hands at your sides, lift your hips up off the floor like you’re trying to touch your feet to the ceiling.

**If you don’t have a KB or DB, get creative.  Pretty sure Nooner Brian used a bag of rice for Mondays workout!

***Jump at the top of the squat

****Ground to overhead with whatever you used for the KBS.  If one-handed, alternate every rep.

*****Place hands behind head (harder) or across chest (easier), hinge at the hips with knees slightly bent and a flat back until torso is parallel with the ground or you can’t go any further without rounding the back, then return to the top.

Level up

Also, Happy St. Patrick’s Day!

**Leaving this message up for 1 more day.  Nothing new in here for those of you who’ve already read it.
CORONAVIRUS UPDATE – GYM CLOSURE
Understanding that the gym is such a vital part of your life and, for many, a true stress management solution, we tried hard to avoid this action for as long as possible, but after much deliberation, and with the health of our entire community as our top priority, we’ve decided to close the gym for the next two weeks.
So, beginning tomorrow 3/16, through 3/27, the gym will be CLOSED.
We are committed to doing what we can to minimize the economic impact of this decision on our coaches and staff (and indirectly, the economy as a whole), and will therefore be paying them during the above time period for their regularly scheduled hours.
This strategy will only be sustainable, however, if our membership remains stable. We certainly understand the collateral damage implications of this unprecedented time, and realize that for some people this may not be possible, but we truly hope to come out the other side of this with the same community that we entered it with.  In fact, sticking together (figuratively of course) is critically essential during this time. The more of us that can continue to support the small businesses that affect our lives and positively impact our communities, the better off everyone will be once we’ve gotten through it… and we will get through it.
Okay, on to the positives…
CLEAN PR: During the closure, we will be performing a deep clean of the facility and may even get a few other cool things done in the process.
HOMESLICE & ROPE BURN: We will also be posting at-home workouts that require minimal equipment on the blog and instagram (@rpmtraining_lg) daily, and will respond to all questions posted to our instagram in case anything needs clarification.  This will also be the best place to keep up to date on gym status, not mention a great place to heckle, umm… I mean, check in on, one another.
EQUIPMENT LOANERS: Later this week we will be working on a way that members could potentially borrow a dumbbell or kettlebell to use at home until we reopen. Stay tuned for updates on that!
All that said, the main takeaway from the previous email still holds true… It’s important to stay committed to your health through all of this, so we urge you (assuming you’re feeling well) to try to keep moving on a daily basis.
As do all the businesses you love and support during this time, we humbly ask for, and deeply appreciate. your understanding.
Thanks everyone! So sorry for any inconvenience. We wish you and your love ones peace and health through all of this.
RPM Team

 

 

HOMESLICE  (All you need is a jump rope and a KB/DB or some creativity) 

6 rounds for time:

200m heavy object carry*
20 mtn climbers
20 level changes**
20 situps

*You can use anything here – DBs, KBs, a weight plate, etc for those of you with equipment, or you can fill a bucket or a backpack with some heavy stuff.  Be creative and have fun!  Challenge yourself with this as it doesn’t have to be unbroken.

**Start in pushup position – transition to plank position – and then back up to pushup position – that’s 1 rep.

 

ROPE BURN (All you need is a Jump rope!)

6 rounds for time:

100 DUs (double unders)*
20 mtn climbers
20 level changes**
20 situps

*Scale to singles x 3

**Start in pushup position – transition to plank position – and then back up to pushup position – that’s 1 rep.

 

Here goes nothin

 

CORONAVIRUS UPDATE – GYM CLOSURE
Understanding that the gym is such a vital part of your life and, for many, a true stress management solution, we tried hard to avoid this action for as long as possible, but after much deliberation, and with the health of our entire community as our top priority, we’ve decided to close the gym for the next two weeks.
So, beginning tomorrow 3/16, through 3/27, the gym will be CLOSED.
We are committed to doing what we can to minimize the economic impact of this decision on our coaches and staff (and indirectly, the economy as a whole), and will therefore be paying them during the above time period for their regularly scheduled hours.
This strategy will only be sustainable, however, if our membership remains stable. We certainly understand the collateral damage implications of this unprecedented time, and realize that for some people this may not be possible, but we truly hope to come out the other side of this with the same community that we entered it with.  In fact, sticking together (figuratively of course) is critically essential during this time. The more of us that can continue to support the small businesses that affect our lives and positively impact our communities, the better off everyone will be once we’ve gotten through it… and we will get through it.
Okay, on to the positives…
CLEAN PR: During the closure, we will be performing a deep clean of the facility and may even get a few other cool things done in the process.
HOMESLICE & ROPE BURN: We will also be posting at-home workouts that require minimal equipment on the blog and instagram (@rpmtraining_lg) daily, and will respond to all questions posted to our instagram in case anything needs clarification.  This will also be the best place to keep up to date on gym status, not mention a great place to heckle, umm… I mean, check in on, one another.
EQUIPMENT LOANERS: Later this week we will be working on a way that members could potentially borrow a dumbbell or kettlebell to use at home until we reopen. Stay tuned for updates on that!
All that said, the main takeaway from the previous email still holds true… It’s important to stay committed to your health through all of this, so we urge you (assuming you’re feeling well) to try to keep moving on a daily basis.
As do all the businesses you love and support during this time, we humbly ask for, and deeply appreciate. your understanding.
Thanks everyone! So sorry for any inconvenience. We wish you and your love ones peace and health through all of this.
RPM Team

 

 

HOMESLICE  (All you need is a jump rope and a KB/DB or some creativity) 

A.  3 sets:
30-60 sec OHS hold*
100 DUs

B. AMRAP in 16 min:

16 SA (single arm) snatches**
16 burpees
200m run

*Use a PVC pipe or boom handle

**Ideally you use a DB or KB, but any item with some weight you can hold with one hand will suffice!

 

 

ROPE BURN (All you need is a Jump rope!)

A.  3 sets:
30-60 sec deep squat hold
60 sec plank hold

B. AMRAP in 16 min:

16 burpees
32 DUs*
16 Rev lunges
32 DUs*

*Scale to singles x 3

The Hang out

Clean is in.

 

**UPDATE**

GYM WILL BE CLOSED FROM

3/16-3/27

EMAIL AND POST TO FOLLOW!   THANK YOU EVERYONE FOR YOUR SUPPORT AND UNDERSTANDING. 

 

**Announcements, Etc…**

  • Programming Update! We’re super excited to announce that, effective immediately, Chelsea is taking over programming for both CrossFit and Csport. So next time you’re ridiculously sore over the weekend, you’ll know who to blame. ;)
  • Pardon the dust: As you’ve seen by the new doorway, we’ve finally been given the green light to prepare the additional space for use. While the plan is still to remove the walls completely, we can’t move forward with that quite yet as there are bigger permit obstacles to overcome.  But in the meantime, the new space, which should be open in the next few weeks, will provide more space for overflow in larger classes, an area for private training to operate, and additional open gym space.  It’s taken 10 years to acquire this additional space in the front of the building so we are super excited to put it to use!

 

 

CROSSFIT

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

A. EMOM x 10 min
15 DU + 3 DL @75%

B. 3 rounds for time:
15 Hang power cleans 135/95
15 HSPU
15 Bar over burpees

 

 

 

CSPORT

A. 100 Thrusters
*at the start and every min, 5 push ups
*10 min cap

B. 3 rounds:
20 Bench press
20 Dips
20 Cal Row

C. 3 rounds:
400m Run
30 Sit ups
20 Box jumps
10 knees to elbows

Franny row your boat

Ants marching…

 

**Announcements, Etc…**

  • Programming Update! We’re super excited to announce that, effective immediately, Chelsea is taking over programming for both CrossFit and Csport. So next time you’re ridiculously sore over the weekend, you’ll know who to blame. ;)
  • Corona Concerns: understandably, some of you may be concerned about the Corona Virus and the effect it may have on your daily lives, your training included. We just want to reassure you all that in order to minimize the risk of exposure at the gym, we will be sterilizing all commonly handled surfaces daily, and will make hand sanitizer readily available (once it is, in fact, available again).  There are also a few things you can do to help.  Wash your hands thoroughly before AND after class, avoid touching your face without clean hands, and use sani-wipes on all the equipment you use before putting it away. As always, your safety is our top priority, and we will stay up to date with the latest info on how we can make the gym as safe as possible, so you can continue to train with our awesome community.
  • Pardon the dust: As you’ve seen by the new doorway, we’ve finally been given the green light to prepare the additional space for use. While the plan is still to remove the walls completely, we can’t move forward with that quite yet as there are bigger permit obstacles to overcome.  But in the meantime, the new space, which should be open in the next few weeks, will provide more space for overflow in larger classes, an area for private training to operate, and additional open gym space.  It’s taken 10 years to acquire this additional space in the front of the building so we are super excited to put it to use!

 

 

CROSSFIT

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

A. 1 RM Thruster- bar from floor

B. 4 rounds for time:
400m row
10 C2B pull ups
10 thrusters @ 50% Part A

 

 

 

CSPORT

A. Ab Circuit warm up (5 min AMRAP)
1 min Plank
15 Side bends per side
15 Bicycle sit ups per side

B. 1 min @ each x 3 rounds
Curl to press
Push ups
Lunges

C. For time
100 sit ups
400m run
50 Cal bike
400m run
25 Burpees
400m run
50 cal bike
400m run
100 sit ups