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
2026 Everyday Hero Service Cup WOD 2 (AMRAP – Reps)
(30) A/B Clock:
*actual workout is 50′ walking lunges, if you are doing the competition, let the coach know.
(8) AMRAP:
C-
20 back rack lunge 115/80
25 pull-ups
20 front rack lunge
25 chest-to-bar pull-ups
20 overhead lunge
Max bar Muscle-ups
Rx- BB 95/65, Same as C, but Max C2B
P- BB 75/55, Ring row/Jumping Pull up/Jumping C2B
Modifications: keep gymnastics the same (RR or jumping PU) throughout, lighten the BB load, use PVC pipe for OH lunge, or no weight.
With remaining time…
Running Intervals (Checkmark)
1:1 Work/rest intervals
400 M Run x 3-6 sets
Time how long it takes to run the 400, rest an equal amount of time between sets.
Modification – Choose a shorter distance, 200 or parking lot run, or bike 800 or 400 M, and rest an equal interval of work time.