08/22/2016

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)

500 mts Row, then:

3 rounds

10 Air Squat

10 Push Ups

5 Cluster @empty barbell

Strength

Squat Clean (15 mins to get your 1RM)

Increase weight graduatly and moderate, learn how to use your 15 mins properly, rest as neccesary but no more than 90 sec between sets

Metcon

Metcon (Time)

3 RFT

20 Plate Sit ups 15/25

10 Front Squat 95/135

3 Rope Climbs
Rest 5 Minutes

Metcon (Time)

4 Rounds

20 Calorie Row

15 Shoulder Press 65/95

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