monday mode

**ANNOUNCEMENTS**

• VIRTUAL SCHEDULE UPDATES!!! 9am classes run Tues/Thurs/Fri only now, and Teen classes run every day at 3pm.

• WIN A ROWER OR BIKE FOR THE LOCKDOWN PERIOD!
  You guys want cardio equipment.  We have a very limited supply of it. So here’s what we’re gonna do…

  Every Saturday, during her live workout announcement, Chelsea will do a drawing for one lucky member to come take their pick of either a rower or bike.

  To be entered into the drawing, simply jump into a virtual class on Zoom during the week.  For every class you attend, you’ll get 1 entry. Bring a friend to class with you, and get 2 entries!

  Don’t need a rower? We’ll hook you up with a $100 gift card instead. It’s your choice!

• SYLB FUNDRAISER: Monday’s workout came from the CrossFit “Support Your Local Box” fundraiser which started this week in an effort to assist affiliates through the COVID-19 closures.  It’s an OPEN style event, aimed more towards at-home workouts and allows participants to choose which gym their registration fees go to support. Granted, the best thing you guys can do to support us through this is to just hang in there with us as members, which we appreciate more than you know, but if you’re looking for something to motivate you to push yourself a little harder at home, this is a great option! We will program each week’s workout, but as you know, the best way to really push yourself is to know you’re going to see your name on that leaderboard.  Here’s the link to register if you’re interested.

• VIRTUAL CLASS SCHEDULE: Our new virtual class schedule is rolling.  And don’t knock it till you try it! The classes are surprisingly fun, super easy to connect to, allow you to hang with your RPM fam, and will 100% do the job of getting you fitter. Just click on the class time below you’d like to join at the time of the class and you’ll be brought right into the group! Ideally you’d have at least one strength tool (KB, DB, etc) and a jump rope. So if you don’t see the equipment lending program below and get some!

• FREE WEEK TRIAL: If you’ve got friends who are gymless currently, have them join a virtual class with you. We’ll work around their equipment limitations if needed, or they can borrow some from us on a Monday to use during their free week. Just have them reach out the week prior to arrange the equipment pickup.

• EQUIPMENT BORROWING: The regular equipment pickup day going forward will be MONDAYS!  Here’s how to do it… First email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow the week or weekend prior. We will respond to your email with what items from your request can be accommodated and then place the equipment OUTSIDE on the patio on Monday, labeled with your name, between the hours of 2pm and 6pm, along with a log where you will need to sign the equipment out and agree to the terms. Please DO NOT enter the gym, ask to enter the gym, or ask for more items than what was agreed to in your reservation. We are simply complying with CDC recommendations and must adhere to this policy. Equipment loans will be limited to KBs, DBs, bars, plates, boxes, wall balls, flat mats, Abmats, ab wheels, bands, and jump ropes.  And don’t worry, you can get seriously fit with this amount of gear.  You can see exactly what’s available on this google doc.  Requests will be granted in the order they are received.

Get a live breakdown of all the workouts from Chelsea every day at 8am on our IG Live feed @rpmtraining_lg.

HOMESLICE  (You’ll need a KB/DB/BB/some creativity and a jump rope) 

A. bench press: 50 reps in as few sets as possible*

B. 5 rounds for time:

27-21-15-9-3 thrusters
27-21-15-9-3 burpees
72 DUs

ROPE BURN (All you need is your bodyweight and a jump rope)

A. pushups: 30 reps @ 3211*

B. rep rounds for time:

54-42-30-18-6 air squats
27-21-15-9-3 burpees
72 DUs

ARSENAL (You’ll need a fully stocked gym)

A. bench press: 10-8-6-4-2: rest as needed

B. 27-21-15-9-3 rep rounds for time:

thrusters (95/65)
burpees
cal row

NOTES:

*bench press (homeslice): max out on your first set. this will ensure, no matter what the weight used, you will reach some level of intensity.

*pushups 3211: 3 sec down, 2 sec pause, 1 sec up, 1 sec pause