**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

**ANNOUNCEMENTS**

• 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. 3 rounds NFT
10-20 biceps curls*
15-25 triceps ext*
2 min plank hold in as few sets as possible

B. 5 rounds for time:

35-30-25-20-15 KBS
400m run

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

**ANNOUNCEMENTS**

• 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. EMOM for 10 min:

5 DB deadlifts*
25 double-unders

B. AMRAP in 15 min:

10 V-ups
10 DB step ups
10 burpees

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

**ANNOUNCEMENTS**

• 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. 4 rounds for time:
12 narrow grip pushups*
12 hang power clean and jerk
12 wtd squats
400m run

B. 3 sets
30 situps
20 alt wtd dead bug*

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

Noonigan hooligans.

**ANNOUNCEMENTS**

• 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) 

10 rounds for time:

3 devils press
4 HSPUs
5 tall object jump overs*
6 renegade rows

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

**ANNOUNCEMENTS**

• WANT TO WIN DIBS ON A ROWER? : Next week we’ll be hooking up someone with a $100 gift card to the RPM store OR… first dibs on a piece of cardio equipment for quarantine! To be entered, simply join a virtual class. The more classes you attend, the more entries you’ll have in the drawing. Bring a friend to class with you, and you’ll get two extra entries. Chelsea will draw the winner on Saturday morning 4/18 during the live feed workout briefing.

• SYLB FUNDRAISER: Yesterday’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.

• JUMP ROPE GIVEAWAY: Thanks to our unique situation as a brand that makes jump ropes, we have a limited (but decent) number of “seconds” ropes that, while we can’t sell them, are perfectly functional and effective.  So, while supplies last, if you request a jump rope with your equipment loan, we will include one for you that you can keep! You won’t be able to choose the color, but if you include your height or the size of your favorite rope from our gym’s wall racks, we will also size it for you!

• CHELSEA ON THE GRAM: Each day we will publish all 3 workouts below on our main IG feed, and Chelsea will go live at 8am with a full description of all of them. You can tune in live at 8 for this and have the ability to ask questions in real time, or watch it later without the interactive component, since it will live on our stories feed for 24hrs. Either way, make sure you’re following us! @rpmtraining_lg

• TERRITORY FOOD DELIVERY: The meal service that was delivering to the gym is now doing home deliveries… obviously super convenient right now.  If you’d like to start ordering, go here!

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

A. DB HSC: 4 sets x 5 reps w/ 3-5 sec hold at the bottom; rest as needed*

B.  3 rounds for time
10 TGUs (5 ea. side)
400m run
20 SA snatches (10 ea. side)
200 speed step

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

The Kelly Starrett is taking over our @rpmtrainingco Instagram Live feed today at 10AM to give you some mobility homework!

**ANNOUNCEMENTS**

• 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!

• CROSSFIT SYLB FUNDRAISER COMPETITION: Today’s workout comes 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.

• JUMP ROPE GIVEAWAY: Thanks to our unique situation as a brand that makes jump ropes, we have a limited (but decent) number of “seconds” ropes that, while we can’t sell them, are perfectly functional and effective.  So, while supplies last, if you request a jump rope with your equipment loan, we will include one for you that you can keep! You won’t be able to choose the color, but if you include your height or the size of your favorite rope from our gym’s wall racks, we will also size it for you!

• CHELSEA ON THE GRAM: Each day we will publish all 3 workouts below on our main IG feed, and Chelsea will go live at 8am with a full description of all of them. You can tune in live at 8 for this and have the ability to ask questions in real time, or watch it later without the interactive component, since it will live on our stories feed for 24hrs. Either way, make sure you’re following us! @rpmtraining_lg

• TERRITORY FOOD DELIVERY: The meal service that was delivering to the gym is now doing home deliveries… obviously super convenient right now.  If you’d like to start ordering, go here!

HOMESLICE  / ROPEBURN / ARSENAL

A. CF CYLB workout 2
For time:
100 DUs
21 burpees
75 DUs
15 burpees
50 DUs
9 burpees

B. In reverse

For time:
9 burpees
50 DUs
15 burpees
75 DUs
21 burpees
100 DUs

*rest 3 min bt A & B

C. 3 sets:
1 plank circle*
:30 starfish hold RT*
:30 starfish hold LT

This guy (Kyle Thiermann) is going live on our @rpmtrainingco Insta at 10am today to give you a personal introduction to surfing!

**ANNOUNCEMENTS**

• WANT TO WIN DIBS ON A ROWER? : Next week we’ll be hooking up someone with a $100 gift card to the RPM store OR… first dibs on a piece of cardio equipment for quarantine! To be entered, simply join a virtual class. The more classes you attend, the more entries you’ll have in the drawing. Bring a friend to class with you, and you’ll get two extra entries. Chelsea will draw the winner on Saturday morning 4/18 during the live feed workout briefing.

• SYLB FUNDRAISER: Yesterday’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.

• JUMP ROPE GIVEAWAY: Thanks to our unique situation as a brand that makes jump ropes, we have a limited (but decent) number of “seconds” ropes that, while we can’t sell them, are perfectly functional and effective.  So, while supplies last, if you request a jump rope with your equipment loan, we will include one for you that you can keep! You won’t be able to choose the color, but if you include your height or the size of your favorite rope from our gym’s wall racks, we will also size it for you!

• CHELSEA ON THE GRAM: Each day we will publish all 3 workouts below on our main IG feed, and Chelsea will go live at 8am with a full description of all of them. You can tune in live at 8 for this and have the ability to ask questions in real time, or watch it later without the interactive component, since it will live on our stories feed for 24hrs. Either way, make sure you’re following us! @rpmtraining_lg

• TERRITORY FOOD DELIVERY: The meal service that was delivering to the gym is now doing home deliveries… obviously super convenient right now.  If you’d like to start ordering, go here!

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

A. tabata pushups x 8 rds

B. AMRAP in 15 min:
30 situps
40 lunges
50 double-unders

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

**ANNOUNCEMENTS**

• WANT TO WIN DIBS ON A ROWER? : Next week we’ll be hooking up someone with a $100 gift card to the RPM store OR… first dibs on a piece of cardio equipment for quarantine! To be entered, simply join a virtual class. The more classes you attend, the more entries you’ll have in the drawing. Bring a friend to class with you, and you’ll get two extra entries. Chelsea will draw the winner on Saturday morning 4/18 during the live feed workout briefing.

• SYLB FUNDRAISER: Yesterday’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.

• JUMP ROPE GIVEAWAY: Thanks to our unique situation as a brand that makes jump ropes, we have a limited (but decent) number of “seconds” ropes that, while we can’t sell them, are perfectly functional and effective.  So, while supplies last, if you request a jump rope with your equipment loan, we will include one for you that you can keep! You won’t be able to choose the color, but if you include your height or the size of your favorite rope from our gym’s wall racks, we will also size it for you!

• CHELSEA ON THE GRAM: Each day we will publish all 3 workouts below on our main IG feed, and Chelsea will go live at 8am with a full description of all of them. You can tune in live at 8 for this and have the ability to ask questions in real time, or watch it later without the interactive component, since it will live on our stories feed for 24hrs. Either way, make sure you’re following us! @rpmtraining_lg

• TERRITORY FOOD DELIVERY: The meal service that was delivering to the gym is now doing home deliveries… obviously super convenient right now.  If you’d like to start ordering, go here!

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

A. wtd glute bridge: 3 x 15; rest ~2 min*

B. 3 rounds, each for time:

20 KBS
30 prisoner jump squats*
20 no-jump burpees*

*rest 2 min

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

**ANNOUNCEMENTS**

• VIRTUAL CLASS RAFFLE: Next week we’ll be hooking up someone with a $100 gift card to the RPM store. To be entered, simply join a virtual class. The more classes you attend, the more entries you’ll have in the drawing. Bring a friend to class with you, and you’ll get two extra entries. Chelsea will draw the winner on Saturday morning during the live feed workout briefing.

• SYLB FUNDRAISER: Yesterday’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.

• JUMP ROPE GIVEAWAY: Thanks to our unique situation as a brand that makes jump ropes, we have a limited (but decent) number of “seconds” ropes that, while we can’t sell them, are perfectly functional and effective.  So, while supplies last, if you request a jump rope with your equipment loan, we will include one for you that you can keep! You won’t be able to choose the color, but if you include your height or the size of your favorite rope from our gym’s wall racks, we will also size it for you!

• CHELSEA ON THE GRAM: Each day we will publish all 3 workouts below on our main IG feed, and Chelsea will go live at 8am with a full description of all of them. You can tune in live at 8 for this and have the ability to ask questions in real time, or watch it later without the interactive component, since it will live on our stories feed for 24hrs. Either way, make sure you’re following us! @rpmtraining_lg

• TERRITORY FOOD DELIVERY: The meal service that was delivering to the gym is now doing home deliveries… obviously super convenient right now.  If you’d like to start ordering, go here!

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

35 min AMRAP

100 DUs
10yds HS walk*
20 step ups*
10yds HS walk
400m run
15 body rows*
10 level changes
10 leg raises*

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