Announcements
Reserve and SIGN IN on iPAD on arrival – Thank you for waiting for each class to finish before coming onto the floor!
~*CONSISTENCY CLUB* Each MONTH 12+/20+ classes for sticker & Prize Drawing
~9/18 *Broyoga FRIDAY* @7:15 PM FREE members and non-members!
~9/26 11:15 AM Competition prep for Sandbox Games – Signup in Wodify
~Sat 9/26 4:00 PM, LPF Rock Climbing Event, sign up on clipboard
~10/3 BRING A FRIEND Saturday all AM Classes, sign up with FREE TRIAL link on website
~10/17 AM CLASSES, Rock the Pink, Barbells and Barbies Breast CA Awareness Fundraiser, Vendors:Community:Spirit Contest
~10/24 Sandbox Games Comp @ CF Pompano Beach
~10/31 Halloween Costume Contest
Week at a Glance:
Mon, 9/14- Service Cup WOD 1 (FT)
Tue, 9/15- Service Cup WOD 3/C&J
Wed, 9/16-Service Cup WOD 4/FT
Thur, 9/17- Hybrid Training
Fri, 9/18-Service Cup WOD 2/Running
Sat, 9/19- 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 – Open Gym
Everyday Hero Service Cup WOD 1 (Time)
(25) Clock:
For time:
C- As written
50 wall-ball shots 20/14 (10′ target)
50 box jump-overs 24/20
50 wall-ball shots
50 medicine-ball box step-overs
50 wall-ball shots
50 lateral burpee box jump-overs
Rx- WB 10/9′ target
P- WB 14/12# ball
Modifications: lighten the load, lower the WB height, step up instead of jumping, up/downs instead of burpees
If there is time remaining… extra credit Turkish Get-ups
Turkish Get Up (Extra Credit: With remaining time, Using a light KB, for quality, perform 3 reps per side, for 3 sets. )
Watch the video for technique!!