Sign up for our Bring a Friend Event

blog

CHOP BLOCK

Perpetual Fitness – CrossFit

Happy Anniversary to Audrey Smolik aka WODrey! There is no workout that you cannot conquer! We appreciate your humble attitude and willingness to always help others! It’s always a pleasure having you in! Keep up the great work, heres to another year of fitness and fun!

Happy Birthday to Melissa Rains! You are the glue to so many things around here and we are all lucky to have you in our lives! Thanks for your hard work, dependability, kindness, coaching, and friendship! We hope you have the best day ever!!

Reminders:
Golf outing is tomorrow(9/7)! We now have a spectator option, where you can drive a cart around and hangout for $8!

Please RSVP by noon today (9/6) if will be playing and/or attending. Facebook event page is here: https://www.facebook.com/events/497913841005624/?ti=icl Or text 440-533-1120. Can’t wait!

No Yoga on Sunday (9/8) this week!

Metcon

Metcon (AMRAP – Rounds and Reps)

Option 1.

AMRAP 20

10 Back Rack Box Step-ups (75/55; 24/20)

20 SDHP (75/55)

30 Wall Balls (20/14)

40 Russian KBS (52/35)

Option 2.

AMRAP 20

10 Back Rack Box Step-ups (55/45; 20/16)

20 SDHP (55/35)

30 Wall Balls (14/12)

40 Russian KBS (35/26)

Option 3.

AMRAP 20

10 Back Rack Box Step-ups (45/35; 16/12)

20 SDHP (45/35)

30 Wall Balls (12/10)

40 Russian KBS (26/18)

Flex

Metcon (No Measure)

TRACKS

CORE

“Tabata” :20 on / :10 off x 6

Scissor Kicks

KB Side Bends, alternating

Toe Reaches

Bicycle Crunches

PUMP

A. 4 Sets:

10 reps each arm of DB Alternating Incline Bench Press holding the opposite arm in support

immediately into…

Max Reps Incline Push-ups (24″ box)

Rest 2 minutes between sets. Build to heaviest weight possible DB weight.

B. 3×30 reps of standing banded chest fly’s finishing each set with a 3 second hold in contraction

Rest 1 Minute between sets.

CARDIO

3 Rounds For Time:

800m Bike Erg

400m Run

200m Row

STRONG

A. Back Squat

5×3 @ 80-95% of 5RM

*this is a range to be used based on how you’re feeling on this particular day. If you’re feeling hot, load it up. Otherwise take it lighter and focus on good reps.

B. Bench Press

5 sets of 3 reps using between 80-95% of 5RM

*this is a range to be used based on how you’re feeling on this particular day. If you’re feeling hot, load it up. Otherwise take it lighter and focus on good reps.

POPULAR POSTS

Schedule your
free intro

Talk with a coach about your goals, get the plan to achieve them.

fill out this form to get started >>

Take the first step towards getting the results that you want!