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The Noel-It-Alls

Perpetual Fitness – CrossFit

Christmas Party: Friday December 15th @ the gym!

We will be having a Christmas decoration party. Details coming soon

Jingle Bell Run: Sunday, December 10th!

Yoga Schedule:
Sunday 12/3: 10AM
Sunday 12/10: 10AM
Sunday 12/17: 6PM
*There will be no Yoga Christmas Eve or New Year’s Eve*


Overhead Squat (5×8 @67.5% of 1rm 0:00, 3:00, 6:00, 9:00, 12:00)

Today we are working a higher volume of OHS. 67.5% is the suggested weight, however the main goal is good, controlled reps! Use the time in between sets to work on mobility.


Metcon (Time)

3K Row

*16-min cap
Today will be our first time completing a 3k Row, which should be paced slightly different to our regular 2k row. Your goal is to maintain a consistent stroke rate throughout, driving through the legs with a slight lean back at the end of the stroke.

Alternatively, you can opt to row 6k in teams of 3, which is just as challenging if not more!


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