3/30/2016

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-Front Squat

-Work on ankle and hip strategies, lighten weight if your knees are going valgus (buckling in)

Pre-WOD

-Hamstring Stretch

-Scapular Pull-Ups

-Glute Ham Bridge

Post Wod

-Hamstring Stretch extended holds with weight

Weightlifting

Front Squat (Max Effort)

Metcon

Metcon (AMRAP – Reps)

4 RFT

:40 Burpees

:20 Rest

:40 Deadlift 155/225

:20 Rest

:40 KTE

:20 Rest

:40 Goblet Squats 35/55

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