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