Fallen 49

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

Shoulder Press (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)

Fallen 49

49 Deadlifts 95/135

49 Push ups

49 DB Power Snatch 20/30

49 Sit ups

49 DB Thrusters 20/30

49 Dubs

49 DB OH Lunges 20/30
For the 49 people gunned down in Orlando, the deadliest mass shooting in the United States and the nation’s worst terror attack since 9/11.

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