Perpetual Fitness – CrossFit

DATES FOR THE CALENDAR:
Christmas Decoration Party: Wednesday, December 6 @ 7:30PM! Bring in any decorations you are not using and help light this place up while listening to your favorite Holiday songs!

Christmas Party: Friday December 15th @ the gym!

Jingle Bell Run: Sunday, December 10th!

Yoga Schedule:
Sunday 12/10: 10AM
Sunday 12/17: 6PM
*There will be no Yoga Christmas Eve or New Year’s Eve*

Weightlifting

Floor Press (8×2 @ 80%)

*Every 2:00

**focus on tempo 3 down 1 up….Immediately into 8 standing wall ball throws (no squat), pressing the ball as high as possible!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

12/8 Cal Row

18 Wall Balls (20/14)

36 Double-unders
The goal here is maintaining a consistent pace all 12 minutes. Avoid going too hard on the row so you have some legs for the Wall Balls! We have been training our systems to handle larger sets of WB’s so larger sets should be obtainable.