In Flight

Perpetual Fitness – CrossFit

Happy birthday to Candy Curran!! We are so grateful to have you apart of this gym. Keep being amazing Candy and make it the best day ever!!

Happy Birthday to Coach Holly Corwon!!! We are thankful for all you do for us and stepping up when needed without question! We are very grateful to have you Holly, make it the best day ever!!

Lastly, Happy 2 YEAR Anniversary to Evan Smith!! We are thankful for you sticking with us and the gains are very noticeable!! Keep dominating brother!


Hang Power Snatch (EMOM 11)

Min 1-3: 3 Hang Power Snatches

Min 3-6: 2 Hang Power Snatches

Min 6-11: 1 Hang Power Snatch

*Start @ 50-60% of 1RM and build each minute as long as form stays solid.


Metcon (Time)

Option 1.

3 Rounds:

400m Run

15 Overhead Squats (95/65)

15 Bar-facing Burpees

Option 2.

3 Rounds:

200m Run

15 Overhead Squats (55/35)

15 Burpees

Option 3.

3 Rounds:

400m Row

10 Overhead Lunges (35/25)

10 Up Downs


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