4/1/2016

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-Step Up

-Hip Flexor Stetch

-T-Spine Work

Pre-WOD

-Ankle and T-Spine Work

-Squat Mechanic Work

-Box Jump (Light Landing)

-Barbell Bent Over Rows

Post-WOD

-Accessory Work and Mobility as needed.

Weightlifting

Weighted Step-ups (3x 20 65/95)

Gymnastics

Hollow Rocks (3×20)

Metcon

Metcon (Time)

3 RFT

12 OHS 65/95

12 Box Jumps

rest 3 Min

3 RFT

10 Thrusters 65/95

10 TB

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s