Announcements
Reserve your class and SIGN IN on iPAD upon arrival
EVENTS:
~Aug 1st-31st **CONSISTENCY CLUB** Attend 12+ CrossFit classes → sticker. 20+ Classes → prize drawing!
~Sat 8/8 Bring a Friend Day! AM Classes
~Sat 8/8 Broyoga FREE for ALL 11:15 AM
~Sat 8/15 Pull-up Progression Workshop with Coach Jeanine $20 members/$25 non-members
~Oly Class EVERY Thurs 7:00PM members FREE
This week ends our strength cycle with max lifts on M/W/F
Week at a Glance:
Mon, 8/3- Backsquat 1RM/FT
Tue, 8/4- FT
Wed, 8/5- Shoulder Press 1RM/15 AMRAP
Thur, 8/6- Hybrid Training
Fri, 8/7- Deadlift 1RM/4 Sets x 2:00 on/1:00 off
Sat, 8/8- Partner WOD, BRING A FRIEND DAY AM Classes, Broyoga 11:15
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, DB Snatches, Box Jumps, and Pull Ups (Time)
(30) For Time /
Goal: Sub 24
Competitor:
800 M Run
24 Alt DB Snatches 50/35
16 Box Jumps 30/24
12 BMU
-REST 2 MIN-
600 M Run
20 Alt DB Snatches 50/35
12 Box Jumps
8 BMU
-REST 2 MIN –
400 M Run
16 Alt DB Snatches 50/35
8 Box Jumps
4 BMU
Rx:
45/25 DB
Box 24/20″
16/12/8 C2B Pull Ups
Performance:
35/20 +/- DB
Box 24/20″
16/12/8 Pull Ups
or 21-15-12 Jumping Pull Ups
Modifications:
Pull Ups: Scale
the reps or
perform 21-15-12
Strict Ring Rows.
DB Snatches:
Lighten the load
or perform Hang
Power Snatches.
Box Jumps: lower box height, step ups, or jump to plate
Run: modify to bike or row comparable distance
Score is TOTAL TIME including rest…