Perpetual Fitness – CrossFit

Happy Birthday to Amy Debellis! We love having you in class and watching you grow in your fitness! Have the best day today!

Happy Anniversary to Sandy Kelly, the queen of 4:30 open gym! You are always ready to help out a member in need! It has been so much fun watching you grow in your fitness and trying new things! Keep up the great work, heres to another year!

800 GRAM vegetable challenge:
Perpetuals spin on the 800g vegetable challenge where we focus on:
– Gratitude
– eating Real foods to help reset and renew our bodies
– becoming Aware of how our daily habits effect how we feel, our performance, and our weight
– being Mindful of the when, what, and how of our meals

Metcon

Metcon (Time)

Option 1.

Down and Back For Time:

10 Atlas Stone Cleans (Heaviest/Heavier)

20 DB Hang Split Snatch (65/45)

30 Jump Squats

40 Lateral Box Step Overs (20/18)

30 Switch Lunges

20 KBS (70/52)

10 MB Clean Wall Balls (20/14)

Option 2.

Down and Back For Time:

5 Atlas Stone Cleans (Heavier/Heavy)

15 DB Hang Split Snatch (45/30)

25 Jump Squats

35 Lateral Box Step Overs (18/16)

25 Switch Lunges

15 KBS (52/35)

5 MB Clean Wall Balls (14/12)

Option 3.

Down and Back For Time:

5 Atlas Stone Cleans (Heavy/20# MB)

10 DB Hang Split Snatch (30/20)

20 Air Squats

30 Lateral Box Step Overs (16/12)

20 Reverse Lunges

10 KBS (35/26)

5 MB Clean Wall Balls (12/10)