Announcements
Reserve and SIGN IN on iPAD on arrival
~*CONSISTENCY CLUB* 12+ Classes gets you a Sticker! 20+ Classes=Prize Drawing
~HYROX Training Classes Thursdays, Sundays 8:00AM, Contact Andrea for memberships
~11/7 BRING A FRIEND DAY ALL AM CLASSES
~11/14n 9:30AM FREE Surfing Lessons Deerfield Beach with Tom – sign up on clipboard
~11/27 Friendsgiving Potluck Social after AM Classes
~LPF Holiday Party Saturday 12/12 6:00 PM
Week at a Glance:
Mon, 11/2-FS/FT
Tue, 11/3-5 RFT
Wed, 11/4-Push Press/5 AMRAPx3
Thur, 11/5- HYROX and Oly
Fri, 11/6-Pullups/18 EMOM
Sat, 11/7-BRING A FRIEND DAY!
Sun, 11/8-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
Push Press
(30) A/B Clock:
(15) 3 reps x 5 sets @ 80%, warm up 2-4 sets building weight before completing all 5 sets at the same working weight. No failures, or lower weight. rest 2-2:30 min between sets.
Strength alternative: E3MOM x4 rounds
10/10 R/L Strict DB shoulder press
10/10 R/L Bent DB Rows
10 Tempo pushups (3 sec down, 1 sec pause, and fast up)
3:00 Transition then…
Fight Gone Bad Remix with Dumbbells (5 Rounds for reps)
(17) Remix of Fight Gone Bad with DBs (3 Rounds)-
Goal 180+ reps
1:00 Stations, AMRAP
Single Alt DB Devil Press 70/50
Cal Row
Single DB Alt Forward Lunges, hold single DB any way
Ring Dips
Russian KB swings 70/53
Take 1:00 Rest after each 5 minute interval.
Rx- Start on 3, DB 50/35, KB 53/35
P- Start on 5, DB 40/25, KB 44/26, Box Dips
Score- total reps for each movement. Ex: Devil press (10+6+6 =22 total reps over the 3 rounds) Use whiteboard to keep track.