**ANNOUNCEMENTS**

• MEMORIAL DAY MURPH!  On monday, we will only hold one Virtual class at 9am for everyone who would like to do Murph together. Murph is the CrossFit hero WOD the entire community does on Memorial Day to honor the fallen soldier, Michael Murphy, and all of our service men and women. Join us if you can!  *Join the 9am Memorial Day Murph workout*

NOTE: Equipment lending will be moved to Tuesday next week due to the holiday.   

• 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, go 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 is 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

For time:

1 Mile run
100 KBS
200 pushups
300 squats
1 mile run

ROPEBURN

For time:

1 mile run
100 situps
200 pushups
300 squats
1 mile run

ARSENAL

“Murph”

For time:

1 Mile run
100 pullups
200 pushups
300 squats
1 mile run

*Obviously there is a lot of volume in this workout. If you haven’t been training regularly, we recommend cutting the reps in half.

**ANNOUNCEMENTS**

• MEMORIAL DAY MURPH!  On monday, we will only hold one Virtual class at 9am for everyone who would like to do Murph together. Murph is the CrossFit hero WOD the entire community does on Memorial Day to honor the fallen soldier, Michael Murphy, and all of our service men and women. Join us if you can!  *Join the 9am Memorial Day Murph workout*

NOTE: Equipment lending will be moved to Tuesday next week due to the holiday.   

• 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, go 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 is 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.

ALL PROGRAMS

EMOM for 10 min:

Sprint 100 yds & jog back to the start

*If you don’t make it back within the minute on any round, skip and round and add the missed one to the end of the workout.

**ANNOUNCEMENTS**

• 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, go 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 is 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

A. 21-15-9 rep rounds for time:

HSPUs
bench dips
DB walking lunges (per leg)
200-150-100 DUs

B. Not for time, partitioned anyhow
50 biceps curls
50 triceps ext
50 wtd situps

ROPEBURN

A. 21-15-9 rep rounds for time:

HSPUs
bench dips
step ups (per leg)
200-150-100 DUs

B. Not for time, partitioned anyhow
2 min towell biceps curl hold
40 diamond pushups*
50 long-lever situps*

ARSENAL

A. 21-15-9 rep rounds for time:

HSPUs
ring dips
DB walking lunges (per leg, 50/35)
cal bike/row x 2

B. Not for time, partitioned anyhow
50 biceps curls
50 triceps ext
50 wtd situps

NOTES:

*Diamond pushups: hands together making a diamond shape. Make this harder by starting with your head behind your hands in somewhat of a spiked body position, then snake your face and chest over your hands as low as possible, press up at the finish similar to a yoga pushup.

*Long-lever situp: perform a situp with your arms outstretched overhead the entire time, always in line with the torso, similar to hollow body position.

**ANNOUNCEMENTS**

• 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, go 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 is 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

A. AMRAP in 10 min:

12 SA KB/DB cleans
12 SA KB/DB snatches
12 KB/DB swings

B. For time:
6 min accumulated in plank hold (each time you break = 10 situps)
200 double-unders
100 air squats

ROPEBURN

A. AMRAP in 10 min:

12 reverse lunges
12 walking lunges
24 mtn climbers

B. For time:
6 min accumulated in plank hold (each time you break = 10 situps)
200 double-unders
100 air squats

ARSENAL

A. AMRAP in 10 min:

12 KB cleans
12 KB snatches (53/35)
12 KBS

B. For time:
6 min accumulated in plank hold (each time you break = 10 situps)
200 double-unders
100 air squats

**ANNOUNCEMENTS**

• 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, go 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 is 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

A. Wtd 1 1/2 squats: 3 x 8-10 (2s pause at each change of direction)

B. AMRAP in 20 min:

10 DB/KB thrusters
12 DB/KB bent over row
14 burpees

ROPEBURN

A. 1 1/2 squats: 3 x 10-12 (move slow, 2s pause at each change of direction)

B. AMRAP in 20 min:

10 plank crawl out*
50 speed step
10 burpees
50 speed step

ARSENAL

A. back squat: 3 x 10; rest 3-4 min

B. AMRAP in 20 min:

10 thrusters (115/85)
10 strict pullups
10 box jumps (30/24)

NOTES:

*plank crawl out: in plank position, walk your forearms out in front of you step by step as far as possible then back again for 1 rep.

**ANNOUNCEMENTS**

• 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, go 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 is 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

3 rounds for time:

800m run
10 TGUs
20 V-ups
25 triple unders
30 pushups

ROPEBURN

3 rounds for time:

800m run
10 TGUs (use anything, or nothing for these)
20 V-ups
25 triple unders
30 pushups

ARSENAL

3 rounds for time:

800m run
10 TGUs (53/35)
20 toes to bar
25 cal row
30 pushups

**ANNOUNCEMENTS**

• 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, go 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 is 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

A. 3 sets:
10 wall-sit arm-slides
10 YTA
1 min OHS hold

B. 3 rounds for reps:

1 min DB or KB snatch
1 min box jumps / jump overs
1 min front / goblet squats
1 min no-pushup burpees
1 min plank march
1 min rest

ROPEBURN

A. 3 sets:
10 wall-sit arm-slides
10 YTA
1 min OHS hold

B. 3 rounds for reps:

1 min DUs
1 min OHS (use a broomstick, your jumprope, etc)
1 min no-pushup burpees
1 min plank march
1 min DUs
1 min rest

ARSENAL

A. 1 snatch EMOM for 15 min

B. 3 rounds for reps:

1 min power snatch (75/45)
1 min box jumps
1 min OHS (75/45)
1 min no-pushup burpees
1 min ring plank hold
1 min rest

**ANNOUNCEMENTS**

• 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, go 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 is 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/ROPEBURN/ARSENAL

3 rounds for time:

400m farmer carry
800m run

NOTES:

*You can use anything for your farmer carry… DBs, KBs, bucket filled with rocks (spartan race style), or any object you have available.

*Have a great weekend!

**ANNOUNCEMENTS**

• 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, go 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 is 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

A. 50 HSPUs for time (5 min cap)

B. 5 rounds for time:

10 DB hang power cleans*
15 DB facing burpees*
30 situps

ROPEBURN

A. 5 min EMOM:

40 DUs + max pushups with time remaining in each min

B. 5 rounds for time:

5-10 kneeling squat jumps*
15 object facing burpees*
30 situps

ARSENAL

A. 50 HSPUs for time (5 min cap)

B. 5 rounds for time:

10 hang power cleans (135/95)
15 bar facing burpees
30 abmat situps

NOTES:

*DB HPC: you can do these with a KB too. Just split your sets in half.

*DB facing burpees: lay the DBs end to end and jump over them on each burpee

*kneeling squat jumps: jump from a kneeling position into the bottom of a squat. It’s easier if your toes are tucked under your feet, harder if your feet are flat with toes pointed behind you.  Scale further by stepping up into your squat position one leg at a time. Choose reps based on how challenging this is for you.

*object facing burpees: use literally anything you like for this.  Face it while you do your burpee, and jump over it to complete a rep.

**ANNOUNCEMENTS**

• 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, go 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 is 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

A. Bulg split squat 3 x 10-15 reps ea. side; rest as needed

B. 5 rounds for time:

20 floor press (or strict press)*
20 prisoner jump squats
400m run

ROPEBURN

A. Bulg split squat 3 x 15 reps ea. side; rest as needed

B. 5 rounds for time:

10 HSPUs
20 prisoner jump squats
150 single unders

ARSENAL

A. deadlift: 1-1-1-1-1; rest as needed

B. 5 rounds for time:

20 bench press (135/95)
20 wall balls (20/14)
400m run

NOTES:

• Floor/Strict press: If you don’t have heavy enough weights to make the floor press challenging, you can opt for strict press instead.