Announcements
Reserve and SIGN IN on iPAD on arrival – NO CHILDREN moving in the workout area for safety, they must stay in carpeted warm up area.
~*CONSISTENCY CLUB* Each MONTH 12+/20+ classes for sticker & Prize Drawing
~HYROX Training Classes start Oct 1st! NEW CLASS Sundays 8:00AM
~10/3 BRING A FRIEND Saturday all AM Classes, MUST BE signed up (Free Trial) to workout
~10/4 8 AM HYROX Group Class
~10/17 AM CLASSES, Rock the Pink, Barbells and Barbies Breast CA Awareness Fundraiser, Vendors:Community:Spirit Contest:Prizes
~10/24 Sandbox Games Comp @ CF Pompano Beach
~10/31 Halloween Costume Contest
Week at a Glance:
Mon, 9/28- Deadlift/4RFT
Tue, 9/29- Pullup Practice/FT
Wed, 9/30- Snatch Cycling
Thur, 10/1- HYROX and Oly
Fri, 10/2- AMRAP/Clean Complex
Sat, 10/3- Partner WOD
All reservation support to Heather 954-296-1693 / Heather.cflpf@gmail.com
General Q’s: Andrea 954-994-4227 / info@crossfitlpf.com
Crossfit LPF – Open Gym
Gymnastics practice (Checkmark)
(30) A/B Clock:
(8) EMOM, or just 8 min practice
Choose “hard” for you, options:
– feet on box ring rows
– slow negative jumping pullups
– box bar muscle ups
-Ring MU turnover drills
-Ring muscle ups
3:00 Transition into…
Running and Rig Work (Time)
(19) For time:
Goal Sub 12
C-
400-meter run
30 Pull-ups*
400-meter run
20 Chest 2 Bar Pull-ups*
400-meter run
10 Bar Muscle ups*
*For all gymnastics movements, 6 burpee penalty for every time you break it up.
Rx- *3 burpee penalty if you come off the rig, and 10 C2B instead of BMU
P- RR/Jumping pull ups/Jumping pullups, *3 burpee penalty for rest breaks
Modifications: 1000/800 bike instead of run, if you want to work on a higher skill but know you will have to break up a lot, do 10 burpees at the end of the gymnastics movement instead of burpees between each break off the bar.