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
Pull-up Progressions (AMRAP – Reps)
(31) A/B Clock:
(10) Pull-ups; Take 1-2 minutes between sets, this is for STRENGTH not as fast as possible. Document weight/reps in comments.
C-
5×5 strict, add load if easy
Rx-
5×2–3 strict
P-
5×2 negatives @ 5 sec
OR
Ring Rows 5×6–8 challenging
3:00 Transition into…
Weighted Pull-ups
Wall walks, HSPU, T2B and Cardio (Time)
(18) For Time:
Goal Sub 14
C-
Buy In: 8 Wall Walks
4 Rounds:
5 Deficit HSPU (45/25 plate)
10 T2B
15/12 Cal Echo
Buy Out: 8 Wall Walks
Rx- HSPU, 15/12 Cal Row
P- Partial wall walks or HR Inch worms, HSPU- pike push ups, seated DB press, T2B- Knee raises, or Alt V-ups, 20/15 Cal Bike
(18) For Time:
Goal Sub 14
C-
Buy In: 8 Wall Walks
4 Rounds:
5 Deficit HSPU (45/25 plate)
10 T2B
15/12 Cal Echo
Buy Out: 8 Wall Walks
Rx- HSPU, 15/12 Cal Row
P- Partial wall walks or HR Inch worms, HSPU- pike push ups or seated DB press, T2B- Knee raises, or Alt V-ups, 20/15 Cal Bike