08/29/2016

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)

1000 mts row, then

2 rounds:

15 Air Squat

15 ABS crunch

15 DB Push Press @20/10

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP

10 Bent Over Row 65/95

10 Alternating FR Lunges

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

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