10/9/17

Announcements

-OKTOBERFEST CHALLENGE!
In addition to our regular WODS, we will be posting one BONUS workout for each week. It will be SHORT, INTENSE and CHALLENGING!
So WOD hard, CHEER on and have FUN!
*BARBELL FOR BOOBS*
October 28th
9am $30 per team for charity
Teams of Two
Helen Meets Grace
Sign up at Front Desk

CrossFit Cooper City – CrossFit

Weightlifting

Back Squat

Metcon

Metcon (Time)

21-15-9

Squat Cleans 135/95

Box Jumps 24/20

3 Muscle Ups after each round. ( 6 ring rows, 6 ring dips)

Octoberfest!!

1000m Row (Time)

Max Effort 1000m Row

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