10 Jul 2020 Friday
Sticky Post By Posted in Uncategorized Permalink

DG

Sticky Post By On July 10, 2020
**LATEST EMAIL UPDATE**
The following went out to our email list on July 7…
Dear RPM Family,
It sounds like Santa Clara County might be easing the lockdown on some additional business sectors soon. We expect gyms to be included in this but will find out for sure in the coming days along with what restrictions will apply. And while we’re not totally sure when it will happen, I wanted to bring you all up to speed on how we envision reopening once it’s approved, and the thought process behind it.

First and foremost, it was becoming increasingly clear that the large class-based model we’ve always run would likely be off the table under the new COVID landscape. So, what to do? Adapt, move forward, and try to find some positives.

After plenty of brainstorming and soul searching, what we found is a desire to build a space shaped more by our sense of exploration and curiosity, which is a model that is somewhat at odds with our previous mode of operation. When you’re running 50+ classes per week and managing hundreds of members it can be tough to find the time and space to be creative and try new things. Considering all of this, along with the potential restrictions placed on us by the county upon reopening and our commitment to making our space as safe as possible, we landed on the following plan.

RPM Training is becoming RPMU (at least that’s the current working name).

RPMU will be a place to train, grow, and evolve. A place to connect with friends and learn new things. A place where you can get world-class instruction, but also where you, as an individual, can take control of your own journey. Like the old “teach a man to fish” proverb, we want to empower people with the knowledge to take control of their own capacity, health, and wellbeing.

So what does that mean?

It means we will provide many of the things you’ve come to love and expect from our gym – daily programming you can follow, a killer space with all the gear, Private Training, our youth/teen program, remote virtual classes, and the support of your awesome coaches… And some new things too – Individualized Programming, seminars from health/performance thought leaders, some features you’ve never seen before at RPM or maybe anywhere else for that matter, and virtually unlimited open-gym time.

This, however, also means we will not be running endless hours of back to back classes. In fact, we anticipate offering, at most, 3 group coached hours (a.k.a. classes) per day dedicated to our main daily programming. These hours will NOT differ by type/name (i.e. Csport vs. CrossFit) but will allow for different versions of the workout to be performed depending on goals, preferences, and ability level.

In this new model, we will NOT be optimizing for maximum membership numbers, but instead will attempt to build something that’s infinitely meaningful to a small close-knit community of members who share our passion for purposeful training, self-discovery, and adventure, which (in case it needs to be said) has nothing to do with age or ability level… it’s simply a mindset.

To achieve this, we will be capping our membership at 75 people, which is only about a third of our highest point pre-lockdown. Beyond the obvious advantages this provides in helping us keep a clean safe space, it will also help us make the gym really feel like home to those 75 members. One of the ways we hope to achieve this is through key-code access, perhaps even at all hours, but there are certainly a few hurdles to clear before we’ll know for sure if that could work. This increased access and open gym time will also allow us to offer individualized programming (a coach writes you a customized training program and you execute it on your own schedule), which can be the perfect solution for those who want some guidance but don’t need a coach present at all training sessions.

Anticipating these 75 spots will fill quickly, we will make them available to all current members first, then to anyone who was a member when the lockdown took effect, then to all previous members. We will open it up to the public only after those select individuals have had the opportunity to secure a membership.  If there is demand beyond the 75 spots (and we’re pretty sure there will be), we will start a waitlist.

Rates, once we reopen, will remain the same as they were pre-lockdown and, as promised, membership credit will be extended to anyone who was paying full price before we reduced the rates in June.

We will also continue to run our virtual program, so if you prefer to continue training from home via web based coaching at a reduced rate, that’s great! There will not be a cap on the Virtual membership.

If you have Private Training sessions on the books, no worries, those will still be valid!

So let us know ASAP (via email to 809@rpmtraining.com) if you’d like to secure one of the 75 membership spots once we reopen and we will fill them via the priority mentioned above combined with the order in which they were received.
**IMPORTANT**
DO NOT simply respond to this email to request a membership.  YOU MUST email your request directly to 809@rpmtraining.com.
This is a lot to take in, so please reach out with any questions. In the meantime, we will continue to operate as is, keeping an eye on county guidelines for reopening.
A huge heartfelt thank you to everyone who supported RPM throughout, and before, the lockdown.  We appreciate all of you!
Josh and the RPM Team

**OTHER ANNOUNCEMENTS**

  • NEW MEMBERS START HERE!  Questions about the program? Classes? Costs? Our main website is under construction currently, so please Email 809@rpmtraining.com and we’ll give you the full rundown.

 

  • 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!
Tue/Thu/Fri
Mon-Fri
Mon-Thu
M/W/F

 

  • 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 RETURN: As we are hopeful our lockdown days are numbered, we will no longer be loaning out additional equipment.  Stay tuned for information on how to return your equipment once our reopening timeline has been ironed out.

 

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

 

 

ARSENAL

A. 1 clean + 1 C&J x 5 sets; rest as needed

B. “DG”

AMRAP in 10 min:

8 T2B
12 DB thrusters (35/20)
12 DB walking lunges (35/20)

 

 

HOMESLICE

A. wtd. SL box step downs: 3 x 10-12 ea. side @ 30X1

B. AMRAP in 10 min:

16 wtd. leg lowers
12 DB thrusters
12 DB walking lunges

 

 

ROPEBURN

A. 4 sets
10 SL box step downs @ 30X1
40 speed step
10 SL box step downs @ 30X1
40 speed step

B. AMRAP in 10 min:

16 wtd. leg lowers
12 rotational jump squats*
12 walking lunges

 

 

NOTES

*rotational jump squats: jump and rotate 90 degrees at the top of each squat

 

 

09 Jul 2020 Thursday
Sticky Post By Posted in Uncategorized Permalink

DANNY

Sticky Post By On July 9, 2020
**LATEST EMAIL UPDATE**
The following went out to our email list on July 7…
Dear RPM Family,
It sounds like Santa Clara County might be easing the lockdown on some additional business sectors soon. We expect gyms to be included in this but will find out for sure in the coming days along with what restrictions will apply. And while we’re not totally sure when it will happen, I wanted to bring you all up to speed on how we envision reopening once it’s approved, and the thought process behind it.

First and foremost, it was becoming increasingly clear that the large class-based model we’ve always run would likely be off the table under the new COVID landscape. So, what to do? Adapt, move forward, and try to find some positives.

After plenty of brainstorming and soul searching, what we found is a desire to build a space shaped more by our sense of exploration and curiosity, which is a model that is somewhat at odds with our previous mode of operation. When you’re running 50+ classes per week and managing hundreds of members it can be tough to find the time and space to be creative and try new things. Considering all of this, along with the potential restrictions placed on us by the county upon reopening and our commitment to making our space as safe as possible, we landed on the following plan.

RPM Training is becoming RPMU (at least that’s the current working name).

RPMU will be a place to train, grow, and evolve. A place to connect with friends and learn new things. A place where you can get world-class instruction, but also where you, as an individual, can take control of your own journey. Like the old “teach a man to fish” proverb, we want to empower people with the knowledge to take control of their own capacity, health, and wellbeing.

So what does that mean?

It means we will provide many of the things you’ve come to love and expect from our gym – daily programming you can follow, a killer space with all the gear, Private Training, our youth/teen program, remote virtual classes, and the support of your awesome coaches… And some new things too – Individualized Programming, seminars from health/performance thought leaders, some features you’ve never seen before at RPM or maybe anywhere else for that matter, and virtually unlimited open-gym time.

This, however, also means we will not be running endless hours of back to back classes. In fact, we anticipate offering, at most, 3 group coached hours (a.k.a. classes) per day dedicated to our main daily programming. These hours will NOT differ by type/name (i.e. Csport vs. CrossFit) but will allow for different versions of the workout to be performed depending on goals, preferences, and ability level.

In this new model, we will NOT be optimizing for maximum membership numbers, but instead will attempt to build something that’s infinitely meaningful to a small close-knit community of members who share our passion for purposeful training, self-discovery, and adventure, which (in case it needs to be said) has nothing to do with age or ability level… it’s simply a mindset.

To achieve this, we will be capping our membership at 75 people, which is only about a third of our highest point pre-lockdown. Beyond the obvious advantages this provides in helping us keep a clean safe space, it will also help us make the gym really feel like home to those 75 members. One of the ways we hope to achieve this is through key-code access, perhaps even at all hours, but there are certainly a few hurdles to clear before we’ll know for sure if that could work. This increased access and open gym time will also allow us to offer individualized programming (a coach writes you a customized training program and you execute it on your own schedule), which can be the perfect solution for those who want some guidance but don’t need a coach present at all training sessions.

Anticipating these 75 spots will fill quickly, we will make them available to all current members first, then to anyone who was a member when the lockdown took effect, then to all previous members. We will open it up to the public only after those select individuals have had the opportunity to secure a membership.  If there is demand beyond the 75 spots (and we’re pretty sure there will be), we will start a waitlist.

Rates, once we reopen, will remain the same as they were pre-lockdown and, as promised, membership credit will be extended to anyone who was paying full price before we reduced the rates in June.

We will also continue to run our virtual program, so if you prefer to continue training from home via web based coaching at a reduced rate, that’s great! There will not be a cap on the Virtual membership.

If you have Private Training sessions on the books, no worries, those will still be valid!

So let us know ASAP (via email to 809@rpmtraining.com) if you’d like to secure one of the 75 membership spots once we reopen and we will fill them via the priority mentioned above combined with the order in which they were received.
**IMPORTANT**
DO NOT simply respond to this email to request a membership.  YOU MUST email your request directly to 809@rpmtraining.com.
This is a lot to take in, so please reach out with any questions. In the meantime, we will continue to operate as is, keeping an eye on county guidelines for reopening.
A huge heartfelt thank you to everyone who supported RPM throughout, and before, the lockdown.  We appreciate all of you!
Josh and the RPM Team

**OTHER ANNOUNCEMENTS**

  • NEW MEMBERS START HERE!  Questions about the program? Classes? Costs? Our main website is under construction currently, so please Email 809@rpmtraining.com and we’ll give you the full rundown.

 

  • 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!
Tue/Thu/Fri
Mon-Fri
Mon-Thu
M/W/F

 

  • 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 RETURN: As we are hopeful our lockdown days are numbered, we will no longer be loaning out additional equipment.  Stay tuned for information on how to return your equipment once our reopening timeline has been ironed out.

 

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

 

 

ARSENAL

A. bench press: 4 x 8; rest 2-3 min

B. Hero WOD “Danny”

AMRAP in 20 min:

30 box jumps (24/20)
20 push press (115/75)
30 pull-ups

 

 

HOMESLICE

A. bench press: 3 x max reps @ heaviest weight available; rest 3-4 min

B. AMRAP in 20 min:

30 box jumps
20 push press
30 KBS

 

 

ROPEBURN

A. Max reps pushups x 4 attempts; rest 1 min bt efforts

B. AMRAP in 20 min:

30 box jumps
10 HSPUs
30 walking lunges

 

 

 

08 Jul 2020 Wednesday
Sticky Post By Posted in Uncategorized Permalink

Jenny

Sticky Post By On July 8, 2020
**LATEST EMAIL UPDATE**
The following went out to our email list on July 7…
Dear RPM Family,
It sounds like Santa Clara County might be easing the lockdown on some additional business sectors soon. We expect gyms to be included in this but will find out for sure in the coming days along with what restrictions will apply. And while we’re not totally sure when it will happen, I wanted to bring you all up to speed on how we envision reopening once it’s approved, and the thought process behind it.

First and foremost, it was becoming increasingly clear that the large class-based model we’ve always run would likely be off the table under the new COVID landscape. So, what to do? Adapt, move forward, and try to find some positives.

After plenty of brainstorming and soul searching, what we found is a desire to build a space shaped more by our sense of exploration and curiosity, which is a model that is somewhat at odds with our previous mode of operation. When you’re running 50+ classes per week and managing hundreds of members it can be tough to find the time and space to be creative and try new things. Considering all of this, along with the potential restrictions placed on us by the county upon reopening and our commitment to making our space as safe as possible, we landed on the following plan.

RPM Training is becoming RPMU (at least that’s the current working name).

RPMU will be a place to train, grow, and evolve. A place to connect with friends and learn new things. A place where you can get world-class instruction, but also where you, as an individual, can take control of your own journey. Like the old “teach a man to fish” proverb, we want to empower people with the knowledge to take control of their own capacity, health, and wellbeing.

So what does that mean?

It means we will provide many of the things you’ve come to love and expect from our gym – daily programming you can follow, a killer space with all the gear, Private Training, our youth/teen program, remote virtual classes, and the support of your awesome coaches… And some new things too – Individualized Programming, seminars from health/performance thought leaders, some features you’ve never seen before at RPM or maybe anywhere else for that matter, and virtually unlimited open-gym time.

This, however, also means we will not be running endless hours of back to back classes. In fact, we anticipate offering, at most, 3 group coached hours (a.k.a. classes) per day dedicated to our main daily programming. These hours will NOT differ by type/name (i.e. Csport vs. CrossFit) but will allow for different versions of the workout to be performed depending on goals, preferences, and ability level.

In this new model, we will NOT be optimizing for maximum membership numbers, but instead will attempt to build something that’s infinitely meaningful to a small close-knit community of members who share our passion for purposeful training, self-discovery, and adventure, which (in case it needs to be said) has nothing to do with age or ability level… it’s simply a mindset.

To achieve this, we will be capping our membership at 75 people, which is only about a third of our highest point pre-lockdown. Beyond the obvious advantages this provides in helping us keep a clean safe space, it will also help us make the gym really feel like home to those 75 members. One of the ways we hope to achieve this is through key-code access, perhaps even at all hours, but there are certainly a few hurdles to clear before we’ll know for sure if that could work. This increased access and open gym time will also allow us to offer individualized programming (a coach writes you a customized training program and you execute it on your own schedule), which can be the perfect solution for those who want some guidance but don’t need a coach present at all training sessions.

Anticipating these 75 spots will fill quickly, we will make them available to all current members first, then to anyone who was a member when the lockdown took effect, then to all previous members. We will open it up to the public only after those select individuals have had the opportunity to secure a membership.  If there is demand beyond the 75 spots (and we’re pretty sure there will be), we will start a waitlist.

Rates, once we reopen, will remain the same as they were pre-lockdown and, as promised, membership credit will be extended to anyone who was paying full price before we reduced the rates in June.

We will also continue to run our virtual program, so if you prefer to continue training from home via web based coaching at a reduced rate, that’s great! There will not be a cap on the Virtual membership.

If you have Private Training sessions on the books, no worries, those will still be valid!

So let us know ASAP (via email to 809@rpmtraining.com) if you’d like to secure one of the 75 membership spots once we reopen and we will fill them via the priority mentioned above combined with the order in which they were received.
**IMPORTANT**
DO NOT simply respond to this email to request a membership.  YOU MUST email your request directly to 809@rpmtraining.com.
This is a lot to take in, so please reach out with any questions. In the meantime, we will continue to operate as is, keeping an eye on county guidelines for reopening.
A huge heartfelt thank you to everyone who supported RPM throughout, and before, the lockdown.  We appreciate all of you!
Josh and the RPM Team

**OTHER ANNOUNCEMENTS**

  • NEW MEMBERS START HERE!  Questions about the program? Classes? Costs? Our main website is under construction currently, so please Email 809@rpmtraining.com and we’ll give you the full rundown.

 

  • 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!
Tue/Thu/Fri
Mon-Fri
Mon-Thu
M/W/F

 

  • 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 RETURN: As we are hopeful our lockdown days are numbered, we will no longer be loaning out additional equipment.  Stay tuned for information on how to return your equipment once our reopening timeline has been ironed out.

 

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

 

 

ARSENAL

A. “Jenny”

20 min AMRAP:

20 OHS (45)
20 back squats (45)
400m run

B. 2 rounds
30 biceps curls
30 triceps ext.
1 min hollow body hold

 

 

 

HOMESLICE

A. 20 min AMRAP:

20 DB/KB OHS
20 DB/KB front squats
400m run

B. 2 rounds
30 biceps curls
30 triceps ext.
1 min hollow body hold

 

 

ROPEBURN

A. 20 min AMRAP:

20 broomstick OHS
20 broomstick jumping back squats
400m run

B. 2 rounds
2 min speed step
30 bench dips
1 min hollow body hold

 

 

 

07 Jul 2020 Tuesday
Sticky Post By Posted in Uncategorized Permalink

Ralph

Sticky Post By On July 7, 2020

 

**ANNOUNCEMENTS**

  • NEW MEMBERS START HERE!  Questions about the program? Classes? Costs? Our main website is under construction currently, so please Email 809@rpmtraining.com and we’ll give you the full rundown.

 

  • 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!
Tue/Thu/Fri
Mon-Fri
Mon-Thu
M/W/F

 

  • 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 IGTV feed @rpmtraining_lg.

 

 

ARSENAL

A. “Ralph”

4 rounds for time:

8 deadlifts (250/175)
16 burpees
3 rope climbs
600m run

B. Max hold L-sit every 90 sec; rest remainder of time x 5 attempts

 

 

 

HOMESLICE

A. 4 rounds for time:

16 DB deadlifts
16 burpees
16 SA DB rows
600m run

B. Max hold L-sit every 90 sec; rest remainder of time x 5 attempts

 

 

ROPEBURN

A. 4 rounds for time:

32 rev lunges
16 burpees
16 wall sit arm slides
100 DUs

B. Max hold L-sit every 90 sec; rest remainder of time x 5 attempts

 

 

NOTES

*L-sit:  Use what’s available for this… rings, DBs, plates, chairs.  If you don’t have anything sufficient, scale this to plank, 90 sec on – 30 sec off x 4 sets

06 Jul 2020 Monday
Sticky Post By Posted in Uncategorized Permalink

We can be heroes

Sticky Post By On July 6, 2020

 

 

**ANNOUNCEMENTS**

  • NEW MEMBERS START HERE!  Questions about the program? Classes? Costs? Our main website is under construction currently, so please Email 809@rpmtraining.com and we’ll give you the full rundown.

 

  • 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!
Tue/Thu/Fri
Mon-Fri
Mon-Thu
M/W/F

 

  • 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 IGTV feed @rpmtraining_lg.

 

 

ARSENAL

A. “Marco”

3 rounds for time:

21 pullups
15 HSPUs
9 thrusters (135/95)

B. “Annie”
50-40-30-20-10
DUs
Situps

 

 

 

HOMESLICE

A. 3 rounds for time:

21 KB/DB snatches
18 thrusters
15 HSPUs

B. “Annie”
50-40-30-20-10
DUs
Situps

 

 

ROPEBURN

A. 3 rounds for time:

45 mtn climbers
30 1 1/4 squats*
15 HSPUs

B. “Annie”
50-40-30-20-10
DUs
Situps

 

 

NOTES

*1 1/4 squats: go to full depth, come up about a quarter of the way, then back down to full depth, then all the way up, for one rep.

04 Jul 2020 Saturday
Sticky Post By Posted in Uncategorized Permalink

LET FREEDOM RING

Sticky Post By On July 4, 2020

 

 

**ANNOUNCEMENTS**

  • NEW MEMBERS START HERE!  Questions about the program? Classes? Costs? Our main website is under construction currently, so please Email 809@rpmtraining.com and we’ll give you the full rundown.

 

  • 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!
Tue/Thu/Fri
Mon-Fri
Mon-Thu
M/W/F

 

  • 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.

 

REST DAY. HAPPY FOURTH! 

 

 

03 Jul 2020 Friday
Sticky Post By Posted in Uncategorized Permalink

helton

Sticky Post By On July 3, 2020

 

 

**ANNOUNCEMENTS**

  • NEW MEMBERS START HERE!  Questions about the program? Classes? Costs? Our main website is under construction currently, so please Email 809@rpmtraining.com and we’ll give you the full rundown.

 

  • 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!
Tue/Thu/Fri
Mon-Fri
Mon-Thu
M/W/F

 

  • 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 IGTV feed @rpmtraining_lg.

 

 

ARSENAL

“Helton”

3 rounds for time:

800m run
30 DB squat cleans (50/35)
30 burpees

 

 

 

HOMESLICE

“Helton”

3 rounds for time:

800m run
30 DB squat cleans
30 burpees

 

 

ROPEBURN

3 rounds for time:

400 speed step
60 squats
30 burpees

 

 

02 Jul 2020 Thursday
Sticky Post By Posted in Uncategorized Permalink

Full house

Sticky Post By On July 2, 2020

 

 

**ANNOUNCEMENTS**

  • NEW MEMBERS START HERE!  Questions about the program? Classes? Costs? Our main website is under construction currently, so please Email 809@rpmtraining.com and we’ll give you the full rundown.

 

  • 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!
Tue/Thu/Fri
Mon-Fri
Mon-Thu
M/W/F

 

  • 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 IGTV feed @rpmtraining_lg.

 

 

ARSENAL

A. snatch: 1.1.1 x 4; rest as needed

B. For time:

50 thrusters (95/65)
50 C2B pullups
50 box jumps (24/20)

 

 

HOMESLICE

A. DB/KB squat snatch: 4 x 10 (5 ea side)

B. For time:

50 thrusters
50 renegade rows
50 box jumps / jump overs*

 

 

ROPEBURN

A. EMOM for 10 min
10 broomstick OHS
20 DUs

B. For time:

150 lunges
50 pushup to rotation
50 box jumps / jump overs*

 

 

 

NOTES:

*box jumps/jump overs: if you have a surface/platform to jump on, great! If not, find an object to jump over safely.

 

01 Jul 2020 Wednesday
Sticky Post By Posted in Uncategorized Permalink

Toe Ring

Sticky Post By On July 1, 2020

 

**ANNOUNCEMENTS**

  • NEW MEMBERS START HERE!  Questions about the program? Classes? Costs? Our main website is under construction currently, so please Email 809@rpmtraining.com and we’ll give you the full rundown.

 

  • 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!
Tue/Thu/Fri
Mon-Fri
Mon-Thu
M/W/F

 

  • 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 IGTV feed @rpmtraining_lg.

 

 

ARSENAL

A. wtd. bulg. split squat: 3 x 10 ea. side

B. AMRAP in 20 min:

15 T2B
15/10 ring dips
400m run

 

 

HOMESLICE

A. wtd. bulg. split squat 3 x 8-12 ea. side

B. AMRAP in 20 min:

10 V-ups
15 wtd. leg lowers*
15 deficit pushups*
400m run

 

 

ROPEBURN

A. bulg. split squat 3 x 15 ea. side

B. AMRAP in 20 min:

10 V-ups
20 leg lowers
15 deficit pushups
40 single unders
20 double unders
10 triple unders

 

 

NOTES:

*wtd leg lowers: hold a plate, KB, DB, etc over your chest, keeping your head and shoulders off the ground while performing the leg lower.

*deficit pushups: hands on risers (parallettes, plates, pillows, bricks, etc…), drop chest below hands on each rep.

30 Jun 2020 Tuesday
Sticky Post By Posted in Uncategorized Permalink

Plank of america

Sticky Post By On June 30, 2020

 

**ANNOUNCEMENTS**

  • NEW MEMBERS START HERE!  Questions about the program? Classes? Costs? Our main website is under construction currently, so please Email 809@rpmtraining.com and we’ll give you the full rundown.

 

  • 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!
Tue/Thu/Fri
Mon-Fri
Mon-Thu
M/W/F

 

  • 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 IGTV feed @rpmtraining_lg.

 

 

ARSENAL

A. 3 sets
15 strict press
15 skull crushers
15 biceps curls

B. For time:

35 burpees
90 sec plank
30 burpees
75 sec plank
25 burpees
60 sec plank
20 burpees
45 sec plank
15 burpees
30 sec plank
10 burpees
15 sec plank
5 burpees

 

 

HOMESLICE

A. 3 sets*
15 strict press
15 skull crushers
15 biceps curls

B. For time:

35 burpees
90 sec plank
30 burpees
75 sec plank
25 burpees
60 sec plank
20 burpees
45 sec plank
15 burpees
30 sec plank
10 burpees
15 sec plank
5 burpees

 

 

ROPEBURN

A. 3 sets
15 piked pushups*
15 bench dips
30 sec body row hold*

B. For time:

35 burpees
90 sec plank
30 burpees
75 sec plank
25 burpees
60 sec plank
20 burpees
45 sec plank
15 burpees
30 sec plank
10 burpees
15 sec plank
5 burpees

 

NOTES:

*Home slice part A: if you need to adjust reps here based on your load available, go for it.

*piked pushups: the scaled version of a HSPU – feet on a bench or similar height surface, hips piked and stacked over the torso, bring head to ground for a complete rep.

*body row hold: lie under a bench, chair, or table – row your chest up to the hands and hold.  Do this ONLY if you are using a STABLE and strong object so you don’t pull it over.  If not available, you can do an isometric towel/rope biceps hold.