Announcements
Reserve your class and SIGN IN on iPAD upon arrival
EVENTS:
~July 1st-31st **CONSISTENCY CLUB** Attend 12+ CrossFit classes → sticker. 20+ Classes → prize drawing!
~Oly Class Thurs 7:00PM members FREE
~Broyoga Sat 7/25 @11:15 AM
~LPF GAUNTLET GAMES Sat , 8/1 @ 8:30 AM- $50 per team. Beg, int & RX, MM/MF/FF,
~Sat, 8/1 JUDGES NEEDED, FOOD and FUN PROVIDED, Sign up on clipboard, YES you can judge AND compete!
Week at a Glance:
Mon, 7/13- Backsquat/10 AMRAP
Tue, 7/14- FT/Core
Wed, 7/15- Shoulder Press/21-15-9
Thur, 7/16- Hybrid Training
Fri, 7/17- Deadlift/E3MOM
Sat, 7/18- Partner WOD
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
Back Squat
(30) A/B Clock
(17) Back Squat 5×3
Perform a couple warm up sets, use 1 rep max calculation to perform 5×3 reps at 80%.
OR choose a weight that you have 1-2 reps left in the tank
3:00 Transition into…
Machines and Front Squats (AMRAP – Rounds & Reps)
(10) AMRAP:
C-
5-10-15-20-25…
Front Squats 135/95
12/9 Cal Ski
Rx- 115/75, Row
P- 95/65 +/-, Bike ERG