4/6/2016

Announcements

Mobility and Movement Class Sunday 04/10/2016 @9AM
-10$ per person. 20 Person Cap, Sign up to hold your spot.
COOP trip to Food Invasion April 20th from 5-9pm at Brian Piccolo Park!
New Classes added to the schedule:

Competitiors class Thursday Night 7:30pm
Starts this Thursday.
The class will do wods for upcoming competitions and discuss strategy.

Wednesday Night E-Wod!!
6pm!
This class will be a traveling class.
Location will be announced via wodify.

CrossFit Cooper City – CrossFit

Mobility

Pre-Lifting

-Slow Controlled Air Squats progressing to Barbell in front rack

Pre-WOD

-Scap Pull-ups

-Bear Crawls

Post-WOD

-Slow Steady State Cardio

-Stretch as needed.

Weightlifting

Front Squat (12-12-12-12)

40%-45%-50%-55%

Metcon

Metcon (Time)

50 Pull-ups

75 Push Press 65/95

100 Front Squat 65/95

Work 1 Minute

Rest 1 Minute

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