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
Machine Work, Farmers Carry, and Weighted Ball (Time)
(32) For Time /
Goal: Sub 25
Rx:
500/400 M ROW
PL FARMERS CARRY 50/35
250/200 M ROW
20 Ball Slams 30/20
24/18 CAL ECHO
PL FARMERS CARRY
12/9 CAL ECHO
10 Burpee Over Ball
500/400 M SKI ERG
PL FARMERS CARRY
250/200 M SKI ERG
20 Walking Lunges 30/20 Ball
1000/800 M BIKE ERG
PL FARMERS CARRY
500/400 M BIKE ERG
10 Burpee Over Ball
Performance: 35/20 DB
ECHO/SKI/BIKE ERG/ROW
Group 3 if needed: SKI/BIKE ERG/ROW/ECHO
Modifications:
Scale as needed.
Chat with your coach!