Thirty something

Up up and away!

STUFF TO KNOW ABOUT…

• NO CASH PAYMENTS: Just a reminder, we don’t accept cash payments here at RPM.  We don’t have a system set up for cash payments or a secure method to process and keep cash on hand. So please be sure you have a credit card on file for membership, training services, and snacks/drinks.  Apparel and gear should also be paid for by credit card.  However, due to technical limitations of the gym software, we can not use your card on file for those types of items, so just plan to present your card at the time of purchase for anything that’s not food or beverage related.  Thanks!
• SCHEDULE CHANGES START NEXT WEEK!
  • No more 7pm classes due to lack of demand
  • Tuesday/Thursday afternoons will go like… 4:30 CrossFit, 5:30 Csport & Barbell, 6:30 CrossFit
• FUNDAMENTALS PROGRAM CHANGE Trying to get your friend or family in here to get started?  Well, we have a new procedure for this!  Going forward, we will no longer be holding our weekly Fundamentals Class.  Instead, we are opting for a more personal and focused approach – all new members who are also new to CrossFit will first need to complete 2 Private Fundamentals sessions with a coach.  This will allow people to complete Fundamentals around their schedules and allow the coaches to customize the Fundamentals curriculum to each person’s skills and abilities. So if you have a friend who’d like to start, simply connect us over email and we will take it from there!
• TAKE YOUR STUFF HOME!  Unfortunately, we don’t have the space or system for you to leave your things permanently at the gym.  So try not to leave things overnight in the lockers or on the shelves.  Anything that gets left will be put in the lost and found for at least a week, but then may be donated/discarded if not claimed within that time.

CROSSFIT

S&P Cycle: squat – pull – press – pull – OFF

For time:
30 cal AB
30 GHD sit-ups
30 OHS (135/95)
30 GHD sit-ups
30 DL (275/185)
30 GHD sit-ups
30 cal AB

CSPORT

A. AMRAP in 10 min
100m run
15 sit ups
100m run
:30 plank

B. AMRAP in 15 min
1 lap farmers carry
15 side bends each side
20 goblet lunges 10/10
*at the start and every 5 min, run 200m

C. AMRAP in 15 min
10 Ab wheels
15 Bench press
20 battle rope, 2-arm wave
*at the start and every 5 min, 10 burpees

Quote of the day

“Without hard work, nothing grows but weeds.”  – Gordon B. Hinckley