Perpetual Fitness – CrossFit

ANNOUNEMENTS + REMINDERS!!

1. The Athlete Appreciation Party is Saturday, October 6th @ 5:30PM!

This year we will be doing a PALEO POTLUCK to kick off our Back To Basics Paleo Nutrition and Lifestyle Challenge! Bring your favorite Paleo dish, side, and/or drinks! And be on the lookout for Perpetual Bingo starting next week! Be sure to RSVP on the FB event page for more details in the next few days:
https://www.facebook.com/events/2260265934207636/

3. Tiff has put together a Perpetual Fitness team for the Harvest Walk and 5k on October 7th. From what I understand there will be plenty of people from the gym walking and running. To get in on the fun sign up here!
https://www.eventbrite.com/teams/2158001/

Weightlifting

Shoulder Press + Push Press (4x 4 Shoulder Presses + 6 Presses)

15 minutes to build to a heavy set of the complex!

Metcon

Metcon (AMRAP – Rounds and Reps)

Option 1.

AMRAP 12

12 Thrusters (95/65)

100m Run

Option 2.

AMRAP 12

12 Thrusters (75/55)

100m Run

Option 3.

AMRAP 12

12 Thrusters (45/35)

50m Run or 100m Row