The month of December has come to a close, which means the Cap City Strength Monthly PR Board has been reset! I want to give a big CONGRATS to everyone who achieved a PR this month and to the entire Cap City Strength family for putting in so much hard work and dedication! Here’s a recap of all of Cap City Strength’s December PRs:
Marlo: 175lb Back Squat 3 Rep Max, 245lb Deadlift 1 Rep Max, 225lb Back Squat 1 Rep Max
Stacy & Frank: 26:06 5K Ski, 70kg Jerk 1 Rep Max, 58kg Push Press 1 Rep Max, 56kg Snatch 1 Rep Max
Julianne: 173lb Back Squat 1 Rep Max, 130lb Bench Press 1 Rep Max, 8:12 2K Row, 185lb Deadlift 1 Rep Max
Linh: 49kg Snatch 1 Rep Max, 61kg Clean and Jerk 1 Rep Max, 64kg Clean 1 Rep Max
Sommer: 195lb Back Squat 1 Rep Max
Jessica: 176lb Back Squat 1 Rep Max
Emily: 8:35 2K Row, 225lb Deadlift 1 Rep Max
Michael R: 300lb Back Squat 1 Rep Max, 275lb Bench Press 1 Rep Max, 335lb Deadlift 1 Rep Max
Mike G: 300lb Bench Press 1 Rep Max, 345lb Deadlift 1 Rep Max
Jamie: 235lb Deadlift 1 Rep Max
Vivian: 185lb Back Squat 1 Rep Max
Pam: 165lb Back Squat 1 Rep Max
Steven: 70kg Clean and Jerk 1 Rep Max, 50kg Snatch 1 Rep Max
Remember ANYTHING can be a PR, not just a 1 rep max on a lift. So, make sure you write down your first strict pull up, the first time you did 5 push ups in a row, the first time you ran a full 400m lap without stopping, your first free-standing handstand, graduating to the 35lb kettlebell for swings, etc.
I updated the Cap City Strength Record Board with everyone’s 1 Rep Maxes from this month over the weekend.
Keep up the hard work everyone, and let’s keep that PR ball rolling into the new year!!!