06/22/2016

Announcements

Friday evening schedule is
4:30pm 5:30pm
July 4th Extravaganza! 12-6 pm. Food, Family, Fun! At Tree Tops Park, Royal Poinciana Shelter.
Mobility Class offered this Sunday June 26, 2016 by Coach Brandon Smith. Topics of discussion to include Posture, Flexibility, Fitness, and Strength. Brandon will stay after the class to work on movement patterns with all attendees that choose to stay through open gym.
-Cost is $10 Per Member/$20 for Non-Members.

CrossFit Cooper City – CrossFit

Strength

Deadlift (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)

800m Run

30 Strict Press 35/65

800m Run

25 Push Press 65/95

800m Run

20 Push Jerk 95/135
RX+

Strict Press 65/95

Push Press 95/135

Push Jerk 135/185

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