Announcements
Reserve and SIGN IN on iPAD on arrival – NO CHILDREN moving in the workout area for safety, they must stay in carpeted warm up area.
~*CONSISTENCY CLUB* Each MONTH 12+/20+ classes for sticker & Prize Drawing
~9/26 11:15 AM Competition prep for Sandbox Games – Signup in Wodify
~9/26 4:00 PM, LPF Rock Climbing Event, sign up on clipboard FAMILY WELCOME
~10/3 BRING A FRIEND Saturday all AM Classes, MUST BE signed up (Free Trial) to workout
~10/17 AM CLASSES, Rock the Pink, Barbells and Barbies Breast CA Awareness Fundraiser, Vendors:Community:Spirit Contest:Prizes
~10/24 Sandbox Games Comp @ CF Pompano Beach
~10/31 Halloween Costume Contest
Week at a Glance:
Mon, 9/21- FT/C&J Complex
Tue, 9/22- 5 RFT
Wed, 9/23- HS Practice/FT
Thur, 9/24- Hybrid Training
Fri, 9/25- Community Cup WOD 4
Sat, 9/26- Partner WOD
All reservation support to Heather 954-296-1693 / Heather.cflpf@gmail.com
General Q’s: Andrea 954-994-4227 / info@crossfitlpf.com
Crossfit LPF – CrossFit
Dubs and Cleans (Time)
(30) Clock:
For Time:
Goal Sub 15
C-
50 Dubs
15 Cleans (power or squat) 135/95
50 Dubs
12 Cleans 155/105
50 Dubs
9 Cleans 185/125
50 Dubs
6 Cleans 205/145
50 Dubs
3 Cleans 225/155
Rx- M 115/135/155/185/205
F 85/95/105/125/135
P- M 75/95/105/115/135 +/-
F 55/65/75/85/95 +/-
Singles
Modifications – same weight instead of increasing, or lighten the load
3:00 Rest, then…
Clean Complex (Weight)
Work up to a heavy complex for the day-
1 Squat clean + 1 Hang squat clean + 1 S2O (push or split jerk)
Modifications: power instead of squat, or 1 clean + 2 hang clean to avoid overhead