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The Summoning

Perpetual Fitness – CrossFit

We have TWO Perpetual OG Birthdays !!

Happy Birthday to Lynzie Powis!! We love having you back in the gym and seeing you back where you belong with the best gym fam out there!

Happy Birthday to the man, the myth, the legend .. Nick Carrozza!! It has been an honor having someone like you in the gym, with your knowledge/experience as well being just a cool dude!! Keep up the awesome barbell class, everyone loves it !

Metcon

OK!!! Week 2 of our in house running program has arrived! Melissa and I have been working on this like whoa! And we are really excited about it. In fact if you commit to both the weekly programmed WOD with the running focus I will bet you your Membership that you improve. If you follow the programmed WOD plus the recommended distance run each week and don’t improve I guarantee your membership for life!

We are not just running for the sake of running. We will be teaching you running mechanics, how to breathe, and a variety of stretches and mobility techniques….all without sacrificing the true essence of CrossFit! This is some high quality SH**.

Tomorrow’s workout will alternate between running and weightlifting. In order to track in Wodify (which is the only way we know how you are performing) it looks kinda messy. But it’s pretty simple:

A. 5 Rounds

:45 on :45 off

Run, distance

B. 5 Rounds

:45 on :45 off

Max Reps Power Snatch (pick a weight/modification)

C. 5 Rounds

:45 on :45 off

Run, distance

D. 5 Rounds

:45 on :45 off

Max Reps Overhead Squat (pick a weight/modification)

Come get fitter tomorrow.

Metcon (Distance)

Rounds A & C:

Options 1, 2 & 3

5 Rounds

:45 on :45 off

Run, distance

Metcon (AMRAP – Reps)

Rounds B & D:

Option 1.

B. 5 Rounds

:45 on :45 off

Max Reps Power Snatch (95/65)

D. 5 Rounds

:45 on :45 off

Max Reps Overhead Squat (95/65)

Option 2.

B. 5 Rounds

:45 on :45 off

Max Reps Power Snatch (75/55)

D. 5 Rounds

:45 on :45 off

Max Reps Overhead Squat (75/55)

Option 3.

B. 5 Rounds

:45 on :45 off

Plate Snatch (45/35)

D. 5 Rounds

:45 on :45 off

DB Overhead Lunge (20/15)

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