-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
3 inch worm
6 rope climb, feet remaining on the ground
9 pull ups on the rope
12 sec hold L-sit on parallettes
15 Air Squat
How to, ROPE CLIMB:
1. Hold Knee to chest from the rope, arms fully extended. 5-10 sec
2. go back to the same position kick out one leg at a time.
3. Dominant leg kick out and wrap.
4. Opposite foot step on rope.
5. Stand tall and pull in ( hip extention), …..
30 Ab Mat Sit-ups
15 Wall Balls 14/20
3 Rope Climbs
Scale as needed
6 Mod Rope Climbs