08/26/2016

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)

3 rounds (1st round PVC pipe, 2nd and 3rd @empty Barbell)

10 Over Head Squat

15 Push Press

20 Sec L-sit

Strength

Snatch (1 Rep Max – 15 mins)

Before you go to the actual snatch, dedicate the first 3 mins to the:

Snatch pull

Snatch balance

Snatch Drop

Power Snatch, etc

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

6 Thrusters 65/95

9 Box Jump Overs
Rest 2 Minutes

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

3 Squat Snatch

6 HSPU
Rest 1 Minute

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

6 Pistols

9 HR Push Ups

Sub:

6 Step Back Lunges

9 Seated DB Press, Pike Push ups, Box inverted push ups

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