01/25/2017

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

Strength

Bent Over Row (5×10)

Each round followed by a 1 minute plank

Metcon

Metcon (Time)

Nancy’s Birthday Wod!

With a partner:

5 RFT

4 Rope Climbs

25 Deadlift 115/165

30 OH Lunges 25/45

* scale rope climbs as needed

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