– 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)
50 Mt Jog
50 Mt Walking Lunges (long steps)
5 Inch Worm
5 Ring Row
5 KB Romanian DeadLift
20 KB Single Leg Deadlifts
10 Strict Pull Ups
7 Rounds for time of:
11 Bodyweight Deadlifts
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here