5/10/2016

Announcements

Mobility Class on 5/15/2016
-Focusing on Spine and Shoulder
-Addressing common faults and contributions to back/shoulder pain
-$10 per person
-20 Person Cap
Endurance WOD tomorrow night at 6pm. We will be at Pine Island Aquatic Center located at 3800 SW 92nd Ave, Davie, FL 33328. THIS IS A SWIMMING ENDURANCE WOD, PLEASE COME IN A BATHING SUIT. There is a small fee to use the facility ($4 for davie residents, $6 for non-residents). See you all there!

CrossFit Cooper City – CrossFit

Mobility

Pre-WOD

-Scapular Pull-Ups

-4-Way Hips on Rig

Post-WOD

-Heavy Farmers Hold

-Hamstring Stretch

Metcon

Metcon (AMRAP – Rounds and Reps)

10min E.M.O.M.

1st min-10 Chest to Bar PU’s

2nd min-10 Pistols

2 min Rest

Metcon

Metcon (Time)

For Time(25 min. Cap)

600m-Run

16 HSPU’s (DB Seated Press)

8 Clusters 95/135

400m-Run

12 HSPU’s

6 Clusters 95/135

200m-Run

8-HSPU’s

4 Clusters 95/135

100m-Run

4 HSPU’s

2 Clusters 95/135

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