That 6am life.
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 (no 6pm class tonight)
S&P Cycle: SQUAT – press – acs – pull – off
A. Squat: 3-3-3+ (70-80-90%)
B. 6 rounds for time
15 wall balls (20/14)
15 pushups
60yds sled push (180/105)
CSPORT
A. 4 sets:
10 bench press
10 knees to elbows
400m run or row
B. 4 sets:
15 tri ext.
10 ab wheel
400m run or row
B. 4 sets:
10 RDL
15 hamstring curls
400m run or row
C. 4 sets:
15 goblet squats
15 no push up burpees
400m run or row