Perpetual Fitness – CrossFit
Happy THREE YEAR ANNIVERSARY to Jaime Boyer!! Wow! It’s fun to look back on your journey. Your first Open, transitioning from 5:30PM to 5:30AM, a Barbell Club staple, a signature’d hole in the wall, and just overall amazing growth and improvements! Thanks for being part of this and helping us all to be better!
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Join our team for the Jingle Bell Run/Walk!
Follow this link to register: https://events.arthritis.org/index.cfm?fuseaction=donordrive.team&teamID=19660
Use coupon code PF2019 for $5 off!
2019 JINGLE BELL RUN
Sunday, December 15, 2019
Legacy Village
25001 Cedar Rd, Lyndhurst, OH 44124
5k Run/Walk and 1-mile Family Fun Run step off at 9:00am
Strength
Chin-ups (4×10 @ Tempo 4-0-X-0)
*Every 3:00. Banded, bodyweight, or weighted as needed
Metcon
Metcon (Time)
Option 1.
2 Rounds For Time:
100 Double-unders or 25 DU Attempts
50 Wall Balls (20/14)
25 Deadlifts (225/155)
Option 2.
2 Rounds For Time:
100 Mountain Climbers
50 Wall Balls (14/10)
25 Deadlifts (155/105)
Option 3.
2 Rounds For Time:
100 Single-unders
50 Wall Balls or MB Step-ups
25 Deadlifts (115/180)
Flex
Metcon (No Measure)
TRACKS
ENCORE
3 Rounds
14 Front Rack Step Back Lunges
21 Glute Bridges
*Rest 3 min between sets
CORE
3 Rounds
7 Body Saws
21 Suitcase Sit-ups
PUMP
4 Rounds
14 Hammer Curls
21 Barbell Curls
CARDIO
2k Row nice and easy