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Ebb n’ Flow

Perpetual Fitness – CrossFit


Sunday 5/27: No Yoga
Monday 5/28: Memorial Day WOD @ 10AM! We will be doing Hero Workout “Murph”. Please register via Wodify!
Sunday 6/10: FREE FUNdamentals Class @ 10AM for friends and family. Limited to 15 people. If you know someone looking to get started, please reach out to a coach!
Saturday 6/23: Cindy for Cindy @ 11AM. Comedian, DJ, Touch-a-Truck, 50/50 Raffle, Chinese Raffle, Alcohol infused popsicles, pulled pork, and more! Register here:


Warm-up (No Measure)

5 Min Running / Rowing / Bike, increasing intensity every minute. Then,

3 rounds

10 Hawaiian Squats/side

10 Crossover reverse lunges

10 Rotations/side in the spider man lunge position


5×3 Temp Squats (3-3-1) w/ band around knees + plate in Goblet position


Back Squat (Every :90)

8 reps @ 60%


Metcon (AMRAP – Reps)

3 Rounds

2 minutes max burpee box jump (24/20)

Rest 30 seconds

2 minutes max OH sit-ups (25/15)

Rest 30 seconds

2 minutes max DB snatch (50/35)

Rest 30 seconds


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