Party hour.
Announcements etc…
- NO 6PM CLASS FRIDAY – it’s holiday party time for the RPM crew so we will be closing at 6pm on Friday Dec 13th.
- 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!
CROSSFIT
S&P Cycle: squat – press – acs – pull – OFF
30 min ~ 75% (just keep moving)
1 mile run “buy in”
then with time remaining,
20 cal row
10 yds handstand walk
10 heavy KB snatch (5 ea side)
10 DB curl to press
10 toes to bar
1 min plank hold
CSPORT
A. 15 min running clock
*5 min @ each exercise
*Begin each exercise with 400m run or row buy in
-Burpee box jumps
-Weighted sit ups
-OH walking Lunges
B. AMRAP in 20 min
*increase reps by 5 each round
5, 10, 15, 20, 25…
Pull ups
Air squats
HR push ups
Cal Bike