Hangin tough

There may be a subscription fee, but if you want to check out the action at the Granite Games this weekend…

STUFF TO KNOW ABOUT…

• NO CASH PAYMENTS: Just a reminder, we don’t accept cash payments here at RPM.  We don’t have a system set up for cash payments or a secure method to process and keep cash on hand. So please be sure you have a credit card on file for membership, training services, and snacks/drinks.  Apparel and gear should also be paid for by credit card.  However, due to technical limitations of the gym software, we can not use your card on file for those types of items, so just plan to present your card at the time of purchase for anything that’s not food or beverage related.  Thanks!
• SCHEDULE CHANGES START NEXT WEEK!
  • No more 7pm classes due to lack of demand
  • Tuesday/Thursday afternoons will go like… 4:30 CrossFit, 5:30 Csport & Barbell, 6:30 CrossFit
• FUNDAMENTALS PROGRAM CHANGE Trying to get your friend or family in here to get started?  Well, we have a new procedure for this!  Going forward, we will no longer be holding our weekly Fundamentals Class.  Instead, we are opting for a more personal and focused approach – all new members who are also new to CrossFit will first need to complete 2 Private Fundamentals sessions with a coach.  This will allow people to complete Fundamentals around their schedules and allow the coaches to customize the Fundamentals curriculum to each person’s skills and abilities. So if you have a friend who’d like to start, simply connect us over email and we will take it from there!
• TAKE YOUR STUFF HOME!  Unfortunately, we don’t have the space or system for you to leave your things permanently at the gym.  So try not to leave things overnight in the lockers or on the shelves.  Anything that gets left will be put in the lost and found for at least a week, but then may be donated/discarded if not claimed within that time.

CROSSFIT

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

A. 10 min to find heaviest snatch, then (in the 11th minute) max sets of 3 UB squat snatch (at 50%) in 1 min.

B. EMOM for 20 min:

EVEN: 1 min max double-unders

ODD: 30 sec dead hang

CSPORT

A. 1 min @ each x 3 rounds:
Weighted sit ups
Burpee
Box Jumps
Double Unders
Rest

B. 4 rounds:
15 cals
15 KBDL
15 KB goblet squats
400m run each round

C. 10-1
knees to elbows
push ups

Quote of the day

“The longer you hang in there, the greater your chance that something will happen in your favor.  No matter how hard it seems, the longer you persist, the more likely your success.”  – Jack Canfield