06/20/2016

Announcements

Friday evening schedule is
4:30pm 5:30pm
July 4th Estravaganza! 12-? Food, Family, Fun! At Tree Tops Park
Mobility Class This Sunday June 26, 2016
-Education, Posture, Flexibility, Fitness, Strength
-Will stay after and work on movement patterns with all attendees during open gym.
-$10 Per Person.

CrossFit Cooper City – CrossFit

Strength

Overhead Squat (5 @ 65% 5 @ 75% 5 @ 85%)

Based on 90% of your 1 Rep Max

Example:

1 rep max = 100lbs

90% = 90lbs

This is the weight you use for percentage calculations. Keep to your percentages

Metcon

Metcon (Time)

27-18-9

Back Squats 105/155

Box Jumps 20/24

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