06/23/2016

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.
Cardio Blast Kick Boxing, CrossFit Kids and Scaling & Mobility Classes starting mid-July.
Special Edition 4th of July Shirts coming next week. Reserve yours today.

CrossFit Cooper City – CrossFit

Strength

Metcon (No Measure)

10 Min EMOM

:30 Hollow Hold

:30 Chin Over Bar Hold
Scale as necessary

Metcon

Metcon (Time)

3 RFT

21 Wall Balls 14/20

18 Pull-ups

15 KB 55/70

12 HSPU

3 Rope Climbs

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