01/17/2017

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.
-SUNDAY YOGA AND OPEN GYM ARE SUSPENDED IMMEDIATELY UNTIL FURTHER NOTICE.

CrossFit Cooper City – CrossFit

Gymnastic Skills Work

Pull-ups (Kipping and Pull-ups Skill Work)

Metcon

Metcon (Time)

21-15-9

Pull-ups

Dips

Air Squats

KB Swings 35/55

Supplement

Metcon (No Measure)

Extra Strengh Work

4 sets

10 DB Bent Over Row

10 DB Floor Press

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