9am hang out
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
3 rounds for time:
800m run
15 power snatches (135/95)
20 toes to bar
25 box jumps
CSPORT
A. 10 min clock:
4 min bike or row
3 min plank
2 min DB ground to OH
1 min burpees
B. AMRAP in 10 min
20 airsquats
20 body rows/pull ups
200m run
C. AMRAP in 10 min
30 sit ups
20 KBS
10 push ups
D. AMRAP in 10 min
30 Jump rope
20 KBDL
10 single arm row per arm