01/16/2017

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

Strength

Back Squat (10 x 60% 6 x 65% 6 x 70% 6 x 75% 6 x 80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 4 Min

15 Wall Balls

15 Hang Power Cleans 65/95

Sc: 10 Wall Balls

10 Hang Power Cleans

Rest 2 Minutes

Metcon (AMRAP – Rounds and Reps)

Amrap 5 Min

12 Burpees on to Plate

12 Power Cleans 75/115

Sc: 8 Burpees onto plate

8 Power Cleans

Rest 2 Minutes

Metcon (AMRAP – Rounds and Reps)

Amrap 6 Min

9 Bar Facing Burpees

9 Squat Cleans 105/155

Sc: 7 Bar facing burpees

7 Squat Cleans

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