Announcements
Reserve and SIGN IN on iPAD on arrival
~*CONSISTENCY CLUB* 12+ Classes=LIMITED EDITION Oct Sticker, 20+ Classes=Prize Drawing
~HYROX Training Classes Thursdays, Sundays 8:00AM, Contact Andrea for memberships
~10/24 Sandbox Games Comp @ CF Pompano Beach
~10/31 Halloween Costume Contest during AM Classes
~11/14 FREE Surfing Lessons Deerfield Beach with Tom
~11/27 Friendsgiving Potluck Social after AM Classes
~Save the Date LPF Holiday Party Saturday 12/12
Week at a Glance:
Mon, 10/19-20 AMRAP
Tue, 10/20-Front Squats/FT
Wed, 10/21-Pullups/FT
Thur, 10/22- HYROX and Oly
Fri, 10/23-Push Press/2 RFT
Sat, 10/24- Partner Saturday!
Sun, 10/25-HYROX 8AM, open gym 9-11
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 progression (AMRAP – Reps)
(30) A/B Clock:
(12) Pull-ups; Take 1-2 minutes between sets, this is for STRENGTH not as fast as possible. Document weight/reps in comments.
C-
5×4 weighted
Rx-
6×2 strict
P-
5×2 with 6 second negative lower
OR
Ring Rows 5×6, harder angle than last week
3:00 Transition into…
RMU, BF Sit ups and Pistols (Time)
(15) For Time:
Goal Sub 10
C-
5-4-3-2-1
RMU
24 BF Sit ups
12 Pistol Squats
Rx- BMU OR double reps C2B
P- Jumping Pull up with 2 second hold, single leg squat to a box (ok to do controlled lower, and 2 feet stand)
Modifications: Goblet Squats with DB 35/20