Announcements
Please, Reserve classes in advance and SIGN IN on iPAD when you arrive
We are starting a 9 week power strength training block! Please keep your lifting scores logged in Wodify so you can keep track of your percentages to track your progress. This week we establish a baseline.
EVENTS:
Summer Teen Program STARTS THIS WEEK
Surf Lessons with Tom Sat, 6/13 9:30 AM
Broyoga Sat 6/20 @11:15 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, 6/8 – Backsquat/For Time
Tue, 6/9- 3 Min AMRAP x4/Core
Wed, 6/10- Shoulder Press/AMRAP
Thur, 6/11- Hybrid Training 38 Min AMRAP
Fri, 6/12- Deadlift/Diane
Sat, 6/13- 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
Shoulder Press
(30) A/B Clock
(12) Shoulder Press 1×3
Build to a heavy 3 rep, use Wodify or the formula below to estimate your 1 rep max from this number for the next 8 weeks.
1 Rep max = (3 rep max) x 1.10
(12) Strength Alternative:
200 M DB walk (one DB overhead, one at shoulder, switch halfway)
12/12 DB Bent Rows
12 Pushups
3:00 Transition into…
Pullups, Dubs, Cardio, (AMRAP – Reps)
(15) AMRAP:
Competitor-
20 Pull-ups
75 Dubs
12/9 Cal Echo
15 C2B
50 Dubs
250/200 M Row
10 BMU
25 Dubs
250/200 M Ski
RX: Pullups/Pullups/C2B
Cardio: Row/Ski/Echo
Performance: RR/Jumping PU/Jumping PU with 1 second hold, Single Unders
Cardio: Ski/Echo/Row