Perpetual Fitness – CrossFit
Happy TWO YEAR ANNIVERSARY to the World’s #1 Vegan and our very own coach, Valerie Welich! Can’t believe how much of an impact you’ve had here in 2 years! You’re an awesome coach, always positive, and always willing to step up and go the extra mile…from your help with Cindy events to the Giving Tree. Can’t wait to see what’s in store for Year 3!
Happy TWO YEAR ANNIVERSARY to the Queen of GSD, Ana Harden! Love your assertive and go-getter mentality, and have seen it work wonders for you personally, professionally, and the gym! Constantly stepping up to challenges, and always there when someone needs a friend. Thanks for all you do here!!
Happy THREE YEAR ANNIVERSARY Sarah Summers! Wow! You’re such a big part of this community and a staple here at the gym. So much fun to be around and always easy to talk to and confide in. You rock!
Happy Birthday to the wod-killa Audrey Smolik! Always sweet, kind, compassionate, and caring…yet ruthless when it’s 3-2-1 go time! Thanks for all you do here and for all the support and encouragement you provide to so many. Happy birthday!
Metcon
Metcon (AMRAP – Reps)
PERFORMANCE
3x AMRAP 5
30 Deadlifts (135/95 | 95/65 | 65/45)
15 Hang Power Cleans
Max Snatches in the remaining time (Power | Hang Power).
*Rest 1:00 between rounds.
FITNESS
3x AMRAP 5
30 KBS (35/26 | 26/18 | 18/15)
20 Deadlifts (95/65 | 65/45 | 45/35)
10 Hang Power Cleans
1 Hang Power Snatches
Max KB Sit-ups in the remaining time.
*Rest 1:00 between rounds.
HEALTH
3x AMRAP 5
30 Russian KBS (35/26 | 26/18 | 18/15)
20 Hang DB Cleans
10 Good Mornings (65/45 | 45/35 | 35/25)
5 Hang Muscle Snatches
Max KB Side Bends in the remaining time.
*Rest 1:00 between rounds.