4/13/2016

Announcements

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 Lite

Strength

Metcon (No Measure)

Four sets of:

Front Squat x 6 reps

Rest 45 seconds

Turkish Get-Ups x 2 each

Rest 45 seconds

Hollow Hold or Rock x 60 seconds

Rest 45 seconds

Metcon

Metcon (AMRAP – Rounds)

Every minute, on the minute, for 21 minutes:

Minute 1 – 10-15 Kettlebell Swings

Minute 2 – 8 Burpee Box Jump-Overs

Minute 3 – 10 Toes to Bar

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