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
Deadlift
(33) A/B Clock
(15) Work up to a mod/heavy set of 5 repetitions for the day. PERFECT FORM.
Strength alternative:
3R or AMRAP
10/10 Single legged deadlifts
20 Alt lunges
20 Alt bird dogs
20 banded glut bridges
3:00 Transition into…
Deadlifts, burpees and cardio (Time)
(15) 4 Rounds for Time:
Goal Sub 12
C-
8 Deadlifts 255/185
10 Lat Burpee over Bar
*Cardio
12/9 Echo/ 250/200 Row/ 500/400 Bike/ 250/200 Ski
Rx- BB 225/155, Start Row
P- BB 185/125 +/-, Start Bike
Modifications: lighten the load, use a DB or KB for the deadlifts, change to sumo position (more quads, less back), Burpee- up downs, step instead of jump over bar.