January 16, 2020 Josh Rogers

stop n Go

walk the plank!

 

 

Announcements etc…

  • The 10K Challenge WEEK TWO!  It’s not too late to sign up.  Goal is to do 10,000 double unders or single unders in 30 days!  It’s all to support fitness and community for underserved youth, and it’ll make you fitter in the process!  Register now at 10k.rpmtraining.com! And be sure and join the RPM gym group!

 

 

 

CROSSFIT

S&P Cycle: squat – PRESS – acs – pull – off

A. bench press: 1RM retest

B. 10 RFT
12 burpees
12 cal bike sprint

 

 

CSPORT

45 min running clock
ABC are all AMRAP in 15 min

A. 15 min
10 Dips
10 burpees
:45 plank
20 air squats

B. 15 min
10 push ups
15 cal Bike
20 KBS

C. 15 min
10 Good mornings with PVC
15 Pull ups
20 Russian Twists 10/10
50 Jump rope