Announcements
THIS WEEK- We start a strength cycle of Front Squats, Push Press and Pull-up progressions to help guide our training
Reserve and SIGN IN on iPAD on arrival
~*CONSISTENCY CLUB* Each MONTH 12+/20+ classes for sticker & Prize Drawing. Congratulations to Robert Llanes for being Sept Winner!
~HYROX Training Classes Thursdays, Sundays 8:00AM, HYROX only memberships available
~10/17 AM CLASSES, Barbells and Barbies Breast CA Community WOD and Fundraiser, Vendors:Spirit Contest:Prizes
~10/24 Sandbox Games Comp @ CF Pompano Beach
~10/31 Halloween Costume Contest during AM Classes
~11/27 AM Class and Friendsgiving Potluck
~Save the Date LPF Holiday Party Saturday 12/12
Week at a Glance:
Mon, 10/5-
Tue, 10/6-
Wed, 10/7-
Thur, 10/8- HYROX and Oly
Fri, 10/9-
Sat, 10/10- Partner WOD
Sun, 10/11-HYROX 8AM
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
Snatch Complex (Weight)
(30) A/B Clock
(12) work up and then perform 3 sets of the following complex:
1 Power Snatch + 1 High Hang Power Snatch + Low Hang Power Snatch
Modifications- clean complex with same positions. emphasis is on working on proper positions, if thats a PVC pipe 30 times, better than going heavy and doing it WRONG!
3:00 Transition then…
DB’s are the Devil (Time)
(15) 3 Rounds For Time:
Goal Sub 10
C-
8 Double DB Devil Press 50/35
10 Double DB Thrusters
12 Double DB S2O
14 Burpee over DB’s
Rx- DB 40/25
P- 35/20 +/-
Modifications- lighten the load, use only 1 dumbbell, updowns instead of burpees