Tony’s no OHS rook.
Announcements etc…
- The 10K Challenge Returns Jan 6th! Can you do 10,000 double unders (or singles) in 30 days! That’s the question we ask every year during our 10K Challenge. It’s a test of consistency, and a great way to boost your rope skills and overall training for the month, and all proceeds go help fund mentorship through functional training for at-risk youth. Register now at 10k.rpmtraining.com! And be sure and join the RPM gym group!
- Holiday Schedule
- Dec 24: reg morning schedule, closed at 1pm
- Christmas: Closed
- Dec 26: late start – Reg classes start at 8:30am
- New Year’s Eve: reg morning schedule, closed at 1pm
- New Year’s Day: Open gym 8am to Noon only
- Jan 2: back to normal!
CROSSFIT
S&P Cycle: squat – press – ACS – pull – off
A. 3 sets
15 weighted & banded bridge (like this video but with weight added to hips)
8 drop jumps
15 DB lateral raise
B. 4 rounds for time:
5 ring MUs
15 goblet squats (53/35)
20 KBS (53/35)
400m run
CSPORT
40 min running clock
ABCD are each AMRAP in 10 min
Begin each 10 min with 400m run/row
No extra rest between AMRAPS
A. “Buy in”
+
5 pull ups
10 push ups
15 squats
B. “Buy in”
+
10 Russian twists per side
15 KBS
20 Goblet lunges, 10/10
C. “Buy in”
+
:30 side plank per side
30 sit ups
30 jump rope
D. “Buy in”
+
5 burpees
10 box jumps
15 side bends per side