12/12/2017

Announcements

Challenge of the Month:
In December, for every time you enter the gym you will perform 5 strict pull-ups and before you leave the gym you will perform 5 strict pull-ups. This will be a “5 in 5 out” policy!

I understand not everyone can perform a strict pullup. If this is the case, you are in luck. CrossFit is 100% scalable for all fitness levels! You will either perform banded pull-ups or ring rows at the same number of reps. Happy Holidays and Happy New Year!!

-Marlea

CrossFit Cooper City – CrossFit

Endurance

Metcon (Time)

30 Calories on Rower

20 Burpees on to a plate 45/25

Rest 1 minute

40 Calories on Bike

30 Burpees on to plate 45/25

Metcon

Metcon (Time)

21-15-9

Power Cleans 95/135

Box Jumps 24/20

3 Rope Climbs after each round

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