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
HS Practice (Checkmark)
(28) A/B Clock:
10 min HS Practice – wall walk progressions, HS walk progressions, obstacles. Partner up and take work/rest intervals.
3:00 Transition into…
Front squats and Wall Walks (Time)
(15) For Time:
Goal Sub 10
C-
*100 Front Squats 115/75
*EMOM starting at 0:00, complete 2 Wall Walks
Rx- 95/65, 1 Wall Walk EMOM
P- FS 75 repetitions, BB 75/55 +/-, ok to use just BB 45/35
Modifications: goblet squats, box squats. Make it an EMOM with a specific number of reps and work for 10 minutes. WW- partial wall walks, :10 second HS hold, inch worms