Announcements
Please, Reserve classes in advance and SIGN IN on iPAD when you arrive
EVENTS:
Bring a Friend Day Sat, 6/6 AM Classes
Broyoga Sat, 6/6 @11:15AM
Surf Lessons with Tom Sat, 6/13 9:30 AM
HSPU and HS Walks Workshop Sat, 6/27 @ 11:15AM $20 members/$25 non-members
4th of July PARK WOD & BBQ Family Welcome Sat, 7/4 @ 10:00AM
Week at a Glance:
Mon, 6/1 – Backsquat/3 RFT
Tue, 6/2- Pull-ups/ACC Blitz
Wed, 6/3- Push Press/4:00 AMRAP x3
Thur, 6/4 – Hybrid Training 30 Min AMRAP
Fri, 6/5- For Time/Squat Clean Thruster
Sat, 6/6- Partner WOD Bring a Friend Day
General Member Q’s: Andrea 954-994-4227 / info@crossfitlpf.com
All reservation support to Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
Push Press ((12) Push Press 4×5 Reps
Perform 2-3 warm up sets and then complete all 4 sets at the same weight.
3:00 Transition into…)
(30) A/B Clock
(12) Push Press 4×5 reps
Strength alternative:
12 min AMRAP:
:30 Handstand variation hold (on the wall, pike position, plank)
PL overhead plate carry
300 M Ski
Push Press and Box Jump Overs (3 Rounds for reps)
(14) 4:00 AMRAP/1:00 Rest
Competitor-
0:00-4:00
15 Strict Press 115/75
20 Box Jump Overs
5:00-9:00
15 Push Press 135/95
20 Box Jump Overs
10:00-14:00
15 Push Jerks 185/125
20 Box Jump Overs
Rx- 95/65; 115/75; 155/105
Performance- 75/55; 95/65; 135/95 +/-
Modifications:
Barbell – lighten the load, use DBs
Box Jump Over – lower the height, step over