01/20/2018

Announcements

JANUARY MONTHLY CHALLENGE:
1000 calories on the Bike! Get on the bike and start pedaling!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!
NEW YEAR KICK OFF POTLUCK PARTY:
1/26 FRIDAY 7:00pm @ The Coop
Food, Fun, Community

CrossFit Cooper City – CrossFit

Metcon

Metcon (Time)

PARTNER WOD

For Time:

7 Rounds each “I go you go”

7 Shoulder to Overhead 95/65

2 Rope Climbs

Rx+ 135/95

Core Work

Metcon (Time)

3 rounds of

10 hollow rocks

10 v-ups

10 side plank hip raises (each)

10 sit-ups

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