July 4th Extravaganza! 12-6 pm. Food, Family, Fun! At Tree Tops Park, Royal Poinciana Shelter.
Special Edition 4th of July Shirts coming next week. Reserve yours today.
Cardio Blast Kick Boxing, CrossFit Kids and Scaling & Mobility Classes starting mid-July.
Refer a Friend that joins CFCC, Get a free month of Membership!
CrossFit Cooper City – CrossFit
-Glute Bridge Hold or any Transverse Abdominus Activator
-Lateral Bounds & Broad Jumps (Use agility ladder if needed)
Deadlift (3@70% 3@80% 3+@90%)
Use 90% of 1RPM for calculations
Metcon (AMRAP – Reps)
2 minutes to complete each round
10 Box Jumps 20/24
2 Rope Climbs
With remaining time;
Score=total deadlift reps
Rest 1minute after each round