12/23/2017

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
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

Metcon

Metcon (Time)

12 Days of Christmas

For Time

1 100m Run

2 Thrusters (75/55 lbs)

3 Push Press (75/55 lbs)

4 Pull Ups

5 Power Snatches (75/55 lbs)

6 Kettlebell Swings (53/35 lbs)

7 Power Cleans (75/55)

8 Knees-to-Elbows

9 Box Jumps (24/20 in)

10 Double Unders

11 Burpees

12 Overhead Walking Lunges (45/25 lbs Plate)

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

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