Announcements
Reserve and SIGN IN on iPAD on arrival
~*CONSISTENCY CLUB* Each MONTH 12+/20+ classes for sticker & Prize Drawing. You could be the October Winner!
~HYROX Training Classes Thursdays, Sundays 8:00AM, HYROX only memberships available
~10/17 AM CLASSES, Barbells and Barbies Breast CA Community WOD and Fundraiser, Vendors:Spirit Contest:Prizes
~10/24 Sandbox Games Comp @ CF Pompano Beach
~10/24 Broyoga 11:15 AM FREE for ALL
~10/31 Halloween Costume Contest during AM Classes
~11/27 Friendsgiving Potluck Social after AM Classes
~Save the Date LPF Holiday Party Saturday 12/12
Week at a Glance:
Mon, 10/12-Front Squat/8 AMRAP
Tue, 10/13-Pull-ups/FT
Wed, 10/14-10 RFT
Thur, 10/15- HYROX and Oly
Fri, 10/16-Push Press/4×2:00 AMRAP
Sat, 10/17- Barbies and Barbells all AM Classes!
Sun, 10/18-HYROX 8AM
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
Push Press
(30) A/B Clock:
(12) 5 reps x 5 sets @ 65%, warm up 2-3 sets building weight before completing all 5 sets at the same working weight. No failures, or lower weight. rest 60-90 seconds between sets.
How to find you 1RM
1 RM = (3 RM) / 0.92
Strength alternative: 12 min AMRAP
10/10 inverted KB press
10/10 CW/CCW Plate around the worlds
PL Farmers Carry
3:00 Transition then…
SA OH Squats, SDLHP and weighted step ups (4 Rounds for reps)
(12:30) 2:00 AMRAP x 4 Sets
Goal 15+ step ups each round
C-
5/5 KB SA OH Squat 53/35
10 BB SDLHP 115/75
Max Reps KB weighted step ups 24/20″
1:30 rest between sets
Rx- KB 44/26, BB 95/65
P- KB 35/18, BB 75/55
Score is number of step ups completed in each round. The number should be close to the same between all rounds.
Modifications: lighten the load, lower the box height