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
~TEAMS of 2 CROSSFIT COMPETITION – 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 – Open Gym
Running, WB’s, DB Snatches (Time)
(30) 5 RFT
Goal: Sub 24 min
Rx:
400 M RUN
25 WALL BALL SHOTS 20/14
PL UNEVEN FARMERS CARRY (50-40)/(35-25)
20 ALT HANG DB SNATCHES 50/35
1:00 rest
Performance:
400 M RUN
25 WALL BALL SHOTS 14/12
PL SA FARMERS CARRY (40-30)/(25-15)
20 ALT HANG DB SNATCHES 40/25
1:00 rest
Modifications:
Run: 800 M bike erg
DB: adjust the weight as needed- recommend switching arms halfway on the Farmers Carry
Wall Ball Shots: Scale the load or height
(use a “16 box if needed)
*Make sure when doing the Farmers Carry, to keep body in neutral, don’t lean, instead use your core to counterbalance the uneven weight.