Sleigh ride.
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. 4 rounds NFT
10 DB flyes
10 alt DB curls (so 5 ea. side)
10 arnold presses
*pick one set of DBs for the entire thing
B. 10-8-6-4-2 rep rounds for time:
power cleans (185/115)
strict pullups
triple unders
CSPORT
A. AMRAP in 15 min
10 curls
10 KB high pulls
10 jumping lunges
*at the start, and every 5 min, row/run 200m
B. AMRAP in 15 min
10 Goblet squats
15 KBS
20 sit ups
*at the start, and every 5 min, row/run 200m
C. 5 min straight arm plank, each break complete 3 burpees