08/10/2016

Announcements

-FIRE HERO 5K RUN ON SUNDAY 9/11. REGISTER AT ACTIVE.COM.
-OPEN GYM FRIDAY 4:30 – 7:30PM.
-KICKBOXING TUES. & THURS. AT 7:30PM.
ATTENTION!!! New Class Schedule Effective 8/22/2016
5:30am, 6:30am, 7:30am is Open Gym, 8:30am
12:00pm, 5:00pm, 6:00pm, 7:00pm.
Olympic Lifting 8:00pm on Wednesday
No 7:00pm CrossFit on Friday Night

CrossFit Cooper City – CrossFit

Warm-up

5 mins to active the muscles with the Foam Rolls, then

3 rounds:

10 shoulder touch (5 each side)

10 med ball clean (light to medium weight)

10 front squat @empty barbell

Strength

Front Squat

Front Squat from the rack:

Work up to 50%, then

10 x 60%, 8 x 70%, 8 x 80%

Metcon

Metcon (Time)

Thrusters Pull-ups Pwr Snatch

18 12 3

15 12 6

12 12 9

9 12 12

Scale as necessary

RX 65/95

RX+ 85/115 CTB Pull-ups

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