08/27/2016

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)

Partner Warm-up – 2 rds

50 ft wheel barrow

(both partners)

10 Burpees over partner rd 1

10 Crawl under, jump over rd 2

(only partner A)

50 ft Piggyback

(both partner)

10 Burpees over partner rd 1

10 Crawl under, jump over rd 2

(only partner B)

Gymnastics

Handstand Walk (Start with walk wall hold 5 sec)

3 rds each partner

5 sec walk wall hold,

then push your feet from the wall (partner assist).

last max steps unbroken

Metcon

Metcon (Time)

Partner Saturday

Each Partner Completes 5 Rounds of :

250m Row

20 Wall Balls 14/20

12 Rower Pike Ups

20 Burpee Penalty for team if Wall Balls broken up.

Each Partner completes entire round and then rests as Partner 2 completes round. Support your partner.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s