08/24/2016

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
6 Week Transformation Challenge starts September 1st! Get with Marlea for more information and to sign up! So far $150.00 is up for grabs!!!

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

5 Inch-worm, then

2 rounds

15 Jump Squat

10 Step ups

5 Burpees-Pull ups

Strength

Bench Press (3 Rep Max – 15 mins)

make groups of 3 or more

Metcon

Metcon (Time)

For Time:

Run 400m

50 Alternating KB lunges (55/35)

50 KB Swings (55/35)

50 Goblet squats (55/35)

Run 400m

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