08/19/2016

Announcements

-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

Warm-up (No Measure)

5mins on the foam roll, then:

2 rounds

250 mts row

10 Shoulder touch

10 each arm- 1 arm KB OHS

4 x 50 mts sprints every 30 sec

Metcon

Metcon (Time)

For Time:

800m Run

40 Pull-ups

30 Thrusters 65/95

20 Calories on Rower

Endurance

Metcon (Calories)

5 rounds on Rower

:30 Work

:60 Rest

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