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
Front Squat (
)
(35) A/B Clock:
(12) 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 min between sets.
Strength alternative: 3-4 rounds
10 DB Goblet Squats (3-second lowering)
8/8 Single-Leg Romanian Deadlifts (light DB or KB
12 Banded Lateral Steps each direction
3:00 Transition then…
WB’s, Machine and Wall Walks (Time)
(20) For time:
Goal Sub 16
C-
27-21-15-9
Wallballs 20/14
27/19-21/15-15/11-9/6
Echo Cal
3 Wall walks
Rx- Ski
P- WB 14/12, HR inch worms or partial wall walks, Bike