-FIRE HERO 5K RUN ON SUNDAY 9/11. REGISTER AT ACTIVE.COM.
Schedule as of August 22, 2016!
6:00am, 7:00am, 8:30am
12pm, 4:30pm, 5:30pm, 6:30pm
No Friday 6:30pm Class. Open Gym Only
Olympic Lifting 7:30pm on Wednesday
CrossFit Cooper City – CrossFit
Warm-up (No Measure)
5mins on the foam roll, then:
250 mts row
10 Shoulder touch
10 each arm- 1 arm KB OHS
4 x 50 mts sprints every 30 sec
30 Thrusters 65/95
20 Calories on Rower
5 rounds on Rower