January 4, 2020 Josh Rogers

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.




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






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

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