Perpetual Fitness – CrossFit

DATES FOR THE CALENDAR:
NEW!! Christmas Decoration Party: Wednesday, December 6 @ 7:30PM! Bring in any decorations you are not using and help light this place up while listening to your favorite Holiday songs!

Christmas Party: Friday December 15th @ the gym!

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*

Weightlifting

Snatch n Squat (2 Power snatch + 1 OHS @ 75% of 1rm full snatch)

EMOM 11 mins
Another barbell cycling piece, only this time with snatches. The goal here is to get each round done unbroken, and as quickly and efficiently as possible. This will provide the maximum amount of rest time, and using that as your reward, it is teaching you to move the barbell with as little energy as possible!

Metcon

Metcon (AMRAP – Rounds and Reps)

21-15-9

Thrusters (115/85)

Burpees Over the Bar

*12 Min. Cap
A little burner to finish out the work week! Here, you want to use a weight heavier than your Fran weight, and if you haven’t had the pleasure of doing Fran yet, aim for a weight you can break up the set of 21 into a maximum of 2 sets. On the burpees, keep a nice and controlled pace throughout all reps, and give yourself a little bit of a break before picking the barbell back up.