Perpetual Fitness – CrossFit
CHRISTMAS PARTY
Friday 12/27/19 @ 6:30PM
Michael Angelo’s Winery
Bring a gift you received to RE-GIFT in our White Elephant Exchange. Or a gently used household item. Can’t wait to see everybody!
HAPPY TWO YEAR Anniversary to Melissa Huff! The PR Superstar! You’re a fighter and love seeing you push through whatever life throws at you, all with a smile and a sense of humor! Also love seeing you attack your fitness with the same grit, and all of the incredible progress along the way. Thanks for being coachable, supportive, friendly, and fun! Great job!
HAPPY ONE YEAR Anniversary to Michael Goedeker! Absolutely enamored by your respect and appreciation for CrossFit! You don’t shy away from a single workout, ever, whether it’s the Open or local competitions. It’s awesome seeing you get stronger week by week and all of the progress you make, and especially when you completely surprise yourself simply by stepping up to the plate and giving it your best! Excited to see what this year has in store for you and your new baby boy! Keep it up!
Metcon
Metcon (AMRAP – Rounds and Reps)
METCON
AMRAP 20
20 Hang Power Clean (115/80 | 95/65 | 65/45)
10 Push-ups (Banded + Knees | Box)
20 Shoulder-to-overhead
10 Push-ups
Option 1.
Add 5 push-ups to each set every round.
Option 2.
Add 3 push-ups to each set every round.
Option 3.
Add 1 push-up to each set every round.
Flex
Metcon (No Measure)
CORE
AMRAP 5
50 Russian Twists
50 Bicycle Crunches
Pump
100 DB Incline Flys
100 DB Incline Hammer Curls
*Accumulate however you wish