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Perpetual Fitness – CrossFit

FLEX UPDATE
Hey guys! I am really excited about rolling out the Flex Add-on–maybe too excited! 🙂 I jumped the gun a little bit. The feedback on Tracks has been awesome! (Thank you!) As you can tell… We are continuing to raise the standards of everything we offer you here at Perpetual… With that being said, we still have work to do on the backend of the Flex program and will need some additional time. Have no fear, we will continue to offer Tracks for free, while we ‘workout’ the details of the program! Thank you for your patience!
-Dan

Weightlifting

Push Press (Build to a heavy set of 10)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

18/15 Cal Row

15 DB Push Presses (50/35)

12 Toes-to-bar or Toes-thru-rings

AMRAP 12

15/12 Cal Row

15 Push Presses (35/20)

12 Knees-to-chest

AMRAP 12

12/9 Cal Row

15 Push Presses (20/15)

12 Toe Reaches

Flex

Metcon (No Measure)

TRACKS

CORE

AMRAP 8

2-4-6-8….etc.

Seated Leg Lifts over DB (Over and back = 1)

DB Sit-up (hold DB across chest)

DB Side Bends (each side)

PUMP

A. DB Lateral Raise + Drop Sets

3×10, rest 1:00 between sets.

*Immediately after last set of 10, drop 5 pounds and complete as many reps as possible until failure. Then, drop by another 5 pounds, etc.. until you get to the 5 pound weights.

B. Superset

15 Bentover DB Tricep Kickback

Max Bench/Reverse Dips

*Rest 1:00 between sets.

CARDIO

10 Rounds

:30 all out / :30 easy

*score is max meters

MOBILITY

2-3 minutes in each position, per side.



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