1/6/17

Announcements

-2 Saturday Classes Scheduled to begin this Saturday 1/7. Start times are 8:30am and 9:45am. Olympic Lifting, Striking, WOD, Core Work, or any other technique work will be available at the 9:45am class. Bring a friend!
-Sunday 2/12 Run through Central Park $30. We get $5 off each runner if we register 10 or more. We are sponsoring this event.

CrossFit Cooper City – CrossFit

Metcon

Metcon (Time)

3 Rounds

500m Row

10 DB Push Press 20/30

10 Box Jumps 20/24

10 Deck Squats

Rx+

DB PP 30/40

Bx Jmp 24/30

Pistols

Core Work

Metcon (AMRAP – Reps)

TABATA

4 Rounds of each movement

Rd 1 Hollow Holds

Rd 2 Sit Ups w/ plate

Rd 3 Mt. Climbers

Rd 4 Tuck Ups

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