-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 (No Measure)
250 mts row, then
15 Deadlift + bent over row @empty barbell
10 Toy Soldier
5 Push ups, hold 2 sec on the top
Metcon (No Measure)
Deadlift Warm up
5 mins to gradually get to the weight on the metcon
Buy in: 30 calorie Row
15 Pull ups
10 deadlifts @225/155
5 Ring Dips
Buy out: 30 calorie Row