Perpetual Fitness – CrossFit

We have THREE special birthdays to celebrate today!!

Happy Birthday to one of our founding Members and Coaches Rob Garuccio! Your impact on this place is forever appreciated!

Happy Birthday to the COOLEST Derek Drayer!! Keep up the hard work !!!

Happy Birthday to another one of our coaches and the WONDERFUL Tiffany Wilson! Keep killin’ it!

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You guys were fire last week! Fantastic job on establishing your new 1 rep maxes and for getting some data that will be very useful going forward! We will begin our focus on increasing these lifts beginning this week with some volume training. Whenever we move into this phase of training it is a perfect time to really hone in on proper movement patterns and quality reps. This will help build a base for us to build off of!

Let’s get fitter this week!

Warm-up

Warm-up (No Measure)

Row / Run / Or bike 5 minutes then,

3 rounds

30-60 seconds couch stretch

10/side of the ‘worlds greatest stretch’

30-60 seconds goblet squat stretch

Weightlifting

Back Squat (5×10 @ 50%)

*Every :90

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

12 Hang Snatch (115/75)

12 Lateral Burpees Over Bar
*Every 3rd snatch complete as a hang squat snatch, for all other reps complete as a hang power snatch.