01/10/2017

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)

400m Run

20 Power Snatch 95/65

20 TTB

300m Run

15 Power Snatch

15 TTB

200m run

10 Power Snatch

10 TTB

Core Work

Metcon (Time)

3 Rounds

1 Minute Plank

10 Jump Through on Parallette

5 Russian V-outs

:15 L-sit hold on Parallette

20 Plate Sit ups

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