12/21/17

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

Weightlifting

Snatch (1 Snatch Grip DL, 1 Hang Power Snatch, 1 Squat Sn)

10min EMOM

50-60% of 1 RM

Metcon

Metcon (Time)

28-20-12

KB Power Snatch 55/35

Ring Rows

2 Rope climbs after each round.

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