January 3, 2020 Josh Rogers

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