Sign up for our Bring a Friend Event

blog

Metal Jacket

Perpetual Fitness – CrossFit

Happy Birthday to Brett Kowalski (11/10)! Whenever you’re in you bring a positive attitude and are ready to crush any workout we throw your way! Keep up the great work, we hope you had a great birthday!

For the Athlete Appreciation Party on Saturday (11/16) we are going to be playing Bingo again! Here’s how to win:
-Print out the task list below or pick up from gym
-Complete as many tasks as possible by Saturday (24 tasks required to fill a bingo sheet)
-Fill out a blank bingo sheet with the tasks you completed at the Potluck
-2 Lucky winner’s will win $50 Cash (must be in attendance). All others will be entered into a raffle to win $50 Perpetual Retail Bucks!


Weightlifting

Clean and Jerk (1-1-1-1-1)

*15 min clock

Metcon

Metcon (Time)

Option 1.

For Time:

22 Thrusters (95/65)

33 Hang Power Cleans

99 Double-unders

33 Hang Power Cleans

22 Thrusters

Option 2.

For Time:

22 Thrusters (75/55)

33 Hang Power Cleans

33 DU’s or Jump Squats

33 Hang Power Cleans

22 Thrusters

Option 3.

For Time:

22 Thrusters (65/45)

33 Hang Power Cleans

99 Single-unders

33 Hang Power Cleans

22 Thrusters

Flex

Metcon (No Measure)

TRACKS

ENCORE

AMRAP 10

10 Toes-to-bar

10 Pistols

10m Handstand Walk

CORE

3 Rounds

1:00 Hollow Rocks

1:00 Russian Twists

1:00 Barbell Sit-ups

PUMP

4 Rounds:

12 KB Arnold’s Press w/ :03 negative

12 KB Skull Crusher w/ :03 negative

*1 rep = 1/2 rep up from bottom + 1 full rep. Only perform negative on full rep.

CARDIO

AMRAP 10

20 Air Squats

200m Row/Run or 400m Bike

10 Burpees

200m Row/Run or 400m Bike

MOBILITY

Foam Roll Triceps 2-3 min each side

Lacrosse ball scapulae 2-3 min each side

POPULAR POSTS

Schedule your
free intro

Talk with a coach about your goals, get the plan to achieve them.

fill out this form to get started >>

Take the first step towards getting the results that you want!

By providing your phone number, you agree to receive text messages from Perpetual Fitness