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
Weighted Balls and Dumbbells (Time ↓ Shorter is Better)
(30) 3 Rounds for Time:
Rx –
20 Ball Slams 40/20
PL Ball Carry
20 Alt Lunges with Ball
PL Farmers Carry 50/35
10 SA Devil Press 50/35
400 M Run/500 M Ski/500 M Row
Performance –
30/15# ball
45/25# DB
Modifications- use a different machine, or run every round. lighten the load
Devil press – up downs with or without weight, burpee without the weight
Lunges – squats