Announcements
Reserve your class and SIGN IN on iPAD upon arrival
EVENTS:
~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!
~July 1st-31st **CONSISTENCY CLUB** Attend 12+ CrossFit classes → sticker. 20+ Classes → prize drawing!
~Oly Class Thurs 7:00PM members FREE
Week at a Glance:
Mon, 7/27- Backsquat/4 RFT
Tue, 7/28-FT
Wed, 7/29- Shoulder Press/FT
Thur, 7/30- Hybrid Training
Fri, 7/31- Deadlift/12 AMRAP
Sat, 8/1- LPF GAUNTLET GAMES 8:30 AM, FOOD:VENDORS:FUN:DJ:FITNESS:COMMUNITY, Come cheer on your friends! Spectators FREE, suggested donation (school supplies, Raffles to John I Leonard High School to support robotics and life skills class)
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
Hybrid Training (AMRAP – Rounds & Reps)
(30) 30 MIN AMRAP
Rx:
24/18 CAL ECHO
15 Wallballs 20/14
50′ Burpee Broad Jumps
500/400 M ROW
20 Alt Lunges
50′ Burpee Broad Jumps
1000/800 M Bike ERG
15 Wallballs
50′ Burpee Broad Jumps
500/400 M SKI
20 Alt Lunges
50′ Burpee Broad Jumps
Performance – WB 14/12
*Group 1/2/3
1- start on ECHO
2- start on ROW
3- start on BIKE ERG
Modifications-
Wallballs: use a box, lighter ball or lower target *prioritize depth
Burpee broad jump – up/down + step forward
Lunges – air squats
Olympic Weightlifting class 7 PM (Checkmark)
Snatch pulls
Snatch drills
Full Squat Snatch