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
~Bring A Friend Day Sat, 7/11 AM Classes
~Broyoga Sat, 7/11 @11:15 AM
~LPF GAUNTLET GAMES – Sat , 8/1 @ 8:30 AM- $50 registration fee per team. Beg, int & RX, MM/MF/FF, We will be collecting back to school items to donate, PODIUM FINISH PRIZES
Week at a Glance: Deload week!
Mon, 7/6 – Backsquat/FT
Tue, 7/7- 4 x E4MOM/Snatch
Wed, 7/8- Shoulder Press/16 EMOM
Thur, 7/9- Hybrid Training 5 RFT
Fri, 7/10- Deadlift/7 RFT
Sat, 7/11- Team Training Saturday, STMN visiting to try their gear
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
Deadlift
(30) A/B Clock
(12) Deadlift 3×5
DELOAD WEEK! Focus on speed and quality.
Perform a couple warm up sets, and then use your 1 rep max calculation to perform 3×5 reps at 65%.
(12) Strength Alternative:
10/10 DB Single legged deadlifts
12/12 lateral banded walks
:30 superman extension hold
3:00 Transition into…
Seven (Time)
Competitor-
(15) 7 Rounds For Time:
7 HSPU
7 American KB Swings 70/53
7 Push Ups
7 Russian KB Swings
7 Burpees
7 Toes 2 Bar
7 Air Squats
Rx- KB 50/35
P- HSPU- DB press, KB 44/26, T2B – knee raises
Modifications – ask your coach