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!
~Sat, 8/15 11:15 AM Pull-up Progression Workshop with Coach Jeanine, $20 members/$25 non-members
Week at a Glance:
Mon, 7/20- Backsquat/FT
Tue, 7/21- Power Snatch Cycling/Sprints
Wed, 7/22- Shoulder Press/15 AMRAP
Thur, 7/23- Hybrid Training/Core
Fri, 7/24- Deadlift/4 RFT
Sat, 7/25- 3 x 10 AMRAP, BROYOGA 11:15 AM
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
(15) Back Squat 5×3
Perform a couple warm up sets, use 1 rep max calculation to perform 5×3 reps at 82.5%.
OR choose a weight that you have 1-2 reps left in the tank
3:00 Transition into…
Pistols, Dubs and WB’s (Time)
(12) For Time:
Competitor-
Buy in: 200 M Run
3 Rounds:
14 Pistols with DB 35/25
100 Dubs
15 Wallballs 20/14
Buy out: 200 M Run
Rx- Pistols- no weight, 75 dubs
P- Goblet Squats DB 30/20, singles, WB 14/12
Modification- 800 Bike ERG instead of run