12/20/17

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
HOLIDAY SCHEDULE:
Sat 12/23 9am 12 Days of Christmas Wod
Sun 12/24 Closed
Mon 12/25 Closed
Tuesday 12/26 – 9am
Monday 1/1 – 9am
Tuesday 1/2 Regular Schedule

CrossFit Cooper City – CrossFit

Core Work

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

10 WB Sit Ups

10 Russian Twists w/WB

:20 Plank Hold

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Metcon (Time)

3 Rounds

500m Row

50 Wall Balls 20/14

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