Perpetual Fitness – CrossFit
DATES FOR THE CALENDAR:
Christmas Party: Friday December 15th @ the gym!
We will be having a Christmas decoration party. Details coming soon
Jingle Bell Run: Sunday, December 10th!
Sunday 12/3: 10AM
Sunday 12/10: 10AM
Sunday 12/17: 6PM
*There will be no Yoga Christmas Eve or New Year’s Eve*
Overhead Squat (5×8 @67.5% of 1rm 0:00, 3:00, 6:00, 9:00, 12:00)
Today we are working a higher volume of OHS. 67.5% is the suggested weight, however the main goal is good, controlled reps! Use the time in between sets to work on mobility.
Today will be our first time completing a 3k Row, which should be paced slightly different to our regular 2k row. Your goal is to maintain a consistent stroke rate throughout, driving through the legs with a slight lean back at the end of the stroke.
Alternatively, you can opt to row 6k in teams of 3, which is just as challenging if not more!