08/17/2016

Announcements

-FIRE HERO 5K RUN ON SUNDAY 9/11. REGISTER AT ACTIVE.COM.
New Schedule as of August 22, 2016!
5:30am, 6:30am, 7:30-8:30 Open Gym, 8:30am
12pm, 4:30pm, 5:30pm, 6:30pm
No Friday 6:30pm Class. Open Gym Only
Olympic Lifting 7:30pm on Wednesdays

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

10 Strict Press

20 Sit-ups

10 Push Press

15 Knee to midline

10 Push Jerk

10 Hollow Rocks

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

8 TTB

8 STO 65/95
Rest 1 Min

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP

6 KTE

6 Bent over Rows 65/95

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