08/12/2016

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

3 rounds:

30 Singles jump rope

20 Alternating stationary Lunges

10 Shoulder Press @empty barbell

Strength

Shoulder Press

Make sure to warm up and active your shoulders properly:work up to 50%, then:

5 x 60%, 5 x 65%, 4 x 70%, 3 x 75%, 2 x 80%, 2 sets x 1 x 85%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

100m OH Plate Carry 25/45

50 Dubs

30 FR Lunges 65/95

20 Push Ups

Scale as needed

150 Singles

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