1/5/18

Announcements

January Monthly Challenge:
1000 calories on the Bike! Get on the bike and start pedaling! If you rode 28 days out of the month, this averages about 35 calories per day. Keep track of your calories on the whiteboard in front of bikes. Those who finish the 1000 calories will be entered into a drawing at the end of the month for an amazing prize!
Coach Lea’s January Challenge – New Year, Better You
Each Day Perform:
18 Burpees
18 Sit Ups
18 Air Squats
18 Push Ups
18 Box/Bar/ Ring Dips
1 Cardio Mile (bike/row/run)

CrossFit Cooper City – CrossFit

Mobility

Warm Up (No Measure)

Mobility and ROM work. Coaches choice.

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

200m Run

5 Deadlifts 225/155

10 Toes to Bar

15 Wall Balls 20/14

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