– WOD, WINE & WHISKEY – FRIDAY – 10/14 – 6:30pm
– October is Breast Cancer Awareness Month. We encourage our members to wear pink on Tuesdays.
– October Wacky Wednesdays! Super Hero and Cartoon Apparel Encouraged.

CrossFit Cooper City – CrossFit


Warm-up (No Measure)

400 mt Run, then:

3 Rounds:

10 Shoulder Touch

10 Single Leg RDLs (No Weight)

3 Wall Walk

30 Sec L-Pull UP Hold (Just Hanging)


J.T. (Time)



Ring Dips

Push Ups
5 Minute rest between workouts.

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

Post time to comments.


50 Calorie Time Trial (Time)

50 Calorie Row


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