7/1/16

Announcements

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!
July 4th we are only having one class at 8:30am!

CrossFit Cooper City – CrossFit

Strength

Shoulder Press (3@70% 3@80% 3+@90%)

Use 90% of 1RPM for calculations.

Metcon

Metcon (Time)

3 Ronds

15 Pull Ups

15 Push Press

15 Hollow Rocks

Rest 1 minute

3 Rounds

6 HSPU’S

9 SDLHP

12 Pistols 65/95

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