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
Partner Saturday! (Time)
(30) Clock:
Goal Sub 18
You go, I go (2 Rounds per person)
C-
4 Rounds:
10 Strict Press 115/75
10 Box Jumps 24/20
400 M Run Together
4 Rounds:
8 Push Press 135/95
10 Box Jump Overs
400 M Run Together
4 rounds:
6 Push Jerk 185/125
10 Burpee Box Jump Overs
400 M Run Together
Rx- 95/65, 115/75, 155/105
P- 75/55, 95/65, 135/95 +/- OR keep same weight throughout
Modifications – Lighten the load, use dumbbells, and lower the box height to plates, or box step ups instead of jump
Pushups (Time)
Optional – 100 Push ups for time
Go ham as many as possible, or do it EMOM style (10 reps EMOM for 10 minutes). Standard for RX, knees or elevated for Performance.