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
Partner Saturday! (Time)
Partner WOD- split work any way
(30) For Time
Goal: Sub 22
C-
36-30-24-18-12
Thrusters 115/75
SDLHP
Synchro Burpees
KB Swings 70/53
*200 M Run after each round, together
Rx- BB 95/65, KB 53/35
Performance- BB 75/55, knee raises, split burpees, KB 44/26
Modifications: lighten the load, use DB’s instead of a BB, Burpee: up downs, Pull-ups- Ring rows, jumping, banded, 400 M Bike