Up, up, and away!
Announcements etc…
- Teen Class Winter Break: Teen class is on break from Dec 24th to Jan 2nd.
- 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!
*Teen class is on break from Dec 24th to Jan 2nd.
CROSSFIT
S&P Cycle: squat – press – acs – PULL – off
A. deadlift: 5-5-5 (65-75-85%) *add 10lbs to your 1RM
B. 10 rounds for time:
10 down to 1 burpees
1 up to 10 power cleans (135/95)
25 unbroken double-unders
CSPORT
AMRAP in 45 min
Big Block run buy in
+
AMRAP w/ time remaining:
10 burpees
20 alt. weighted step up 10/10
30 Cal bike or row
40 lunges
50 sit ups