Scary Story

Perpetual Fitness – CrossFit

Congratulations to the AMAZING Niki Forner on being with us for 2 YEARS! Thank you for being so amazing these past 2 years, its been a lot of fun having watching you grow! 2 down, many many many more to go!


Metcon (Weight)

Push / Pull

5 Rounds

15 DB Bench/Floor Press

Rest :30

5 Sumo Deadlifts (tempo: 2-1-1-1), climbing

Rest :60
*Record heaviest set of Sumo Deadlift*

The Sumo Deadlift is an awesome way to develop the hip extensors (think major glute GainZ!). The tempo is 2 seconds up, 1 second hold at the top, t second lower, and 1 second rest on the ground.


Metcon (AMRAP – Rounds and Reps)


13 Ring Rows

13 KBS (2/1.5)

13 Cal Row
Super scary workout today for this Friday the 13th!!

Should be non-stop! Transitions should be fast. There’s nowhere to hide!


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