Perpetual Fitness – CrossFit

Happy THREE YEAR ANNIVERSARY to Jaime Boyer!! Wow! It’s fun to look back on your journey. Your first Open, transitioning from 5:30PM to 5:30AM, a Barbell Club staple, a signature’d hole in the wall, and just overall amazing growth and improvements! Thanks for being part of this and helping us all to be better!

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Join our team for the Jingle Bell Run/Walk!
Follow this link to register: https://events.arthritis.org/index.cfm?fuseaction=donordrive.team&teamID=19660
Use coupon code PF2019 for $5 off!

2019 JINGLE BELL RUN
Sunday, December 15, 2019
Legacy Village
25001 Cedar Rd, Lyndhurst, OH 44124
5k Run/Walk and 1-mile Family Fun Run step off at 9:00am

Strength

Chin-ups (4×10 @ Tempo 4-0-X-0)

*Every 3:00. Banded, bodyweight, or weighted as needed

Metcon

Metcon (Time)

Option 1.

2 Rounds For Time:

100 Double-unders or 25 DU Attempts

50 Wall Balls (20/14)

25 Deadlifts (225/155)

Option 2.

2 Rounds For Time:

100 Mountain Climbers

50 Wall Balls (14/10)

25 Deadlifts (155/105)

Option 3.

2 Rounds For Time:

100 Single-unders

50 Wall Balls or MB Step-ups

25 Deadlifts (115/180)

Flex

Metcon (No Measure)

TRACKS

ENCORE

3 Rounds

14 Front Rack Step Back Lunges

21 Glute Bridges

*Rest 3 min between sets

CORE

3 Rounds

7 Body Saws

21 Suitcase Sit-ups

PUMP

4 Rounds

14 Hammer Curls

21 Barbell Curls

CARDIO

2k Row nice and easy