08/25/2016

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)

250 mts row, then

3 rounds:

15 Deadlift + bent over row @empty barbell

10 Toy Soldier

5 Push ups, hold 2 sec on the top

Metcon

Metcon (No Measure)

Deadlift Warm up
5 mins to gradually get to the weight on the metcon

Metcon (Time)

Buy in: 30 calorie Row

3 RFT

15 Pull ups

10 deadlifts @225/155

5 Ring Dips

Buy out: 30 calorie Row

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