MU Monday.
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. Deadlift: 3-3-3+ (70-80-90%)
B. For time, in any order (complete all reps of a movement before moving on):
50 cal Assault bike
200yd sled push (135/75)
50 box jumps (24/20)
50 shoulder to OH (115/75)
CSPORT
AMRAP in 20 min
Block run buy in
+
AMRAP with time remaining:
20 weighted step ups
20 weighted sit ups
20 bench press
200m run
AMRAP in 20 min
Block run buy in
+
AMRAP with time remaining:
20 wall balls
20 burpees
20 body rows
200m row