October 6, 2016 RPM Training

through the handstands

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16.4 redo haps.

 

**Announcements, etc…”

  • New Teen Class!  Starting this week, we are adding a Wednesday teen class, which means we will have one on the schedule every weekday at 330!
  • Gym closure this weekend: It’s time to do some light redecorating, so the gym will be closed early Saturday 10/8 (we’ll run 730 & 830am classes only) through Monday (Columbus day) 10/10.  We will open back up Tuesday morning 10/11 for regular classes.  Sorry for the inconvenience, but we think you’ll like the result!  Side note:  you can still come pick up your Power Supply meals on Monday.
  • Interested in ordering meals from POWER SUPPLY?   click here to place your first order.
  • Know anyone who would be a good fit for our Cadence community?  If so, you can hook them up with a free first month!  Just copy me on an email to them and I can help them get started!

 

 

CROSSFIT 

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

A.  jerk: to a heavy single

B.  Against a 15 min clock:

  • 40 HSPUs

then AMRAP with time remaining…

  • 20 cal row
  • 20 box jumps (24/20)
  • 20 HR pushups

 

 

 

 

CSPORT

 

A. Alternate Minutes for 12 Min:

  • Min 1 – 15 squats
  • Min 2 – 15 KBS
  • Min 3 – 5 box jumps + 100m run

B. 3 rounds:

  • 1 min max burpees
  • rest 2 min

C. 10 rounds:

  • 5 pushups
  • 10 lunges

D.  10 rounds:

  • 10 situps
  • 30 sec plank hold

 

 

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