3/29/2016

Announcements

BEACH WOD!!! April 2nd. Celebration after. No regularly scheduled classes. Everyone welcome!

This is the address to Quarterdeck, which will bring you to the parking lot we will be meeting at:
300 N Beach Rd, Dania Beach, FL 33004

CrossFit Cooper City – CrossFit

Mobility

Pre-WOD

-Wrist Stretch

-Barbell Bent Over Rows Emphasizing Eccentrics 3 X 3 Reps

Post-WOD

-Shoulder Distraction

Metcon

Metcon (Time)

3 RFT

30 Dubs

4 Shoulder Press 95/135

rest 3 min

3 RFT

30 Dubs

8 Push Press 95/135

rest 3 min

3RFT

30 Dubs

12 Push Jerk 95/135

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