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 Sept Winner! Who’s October!?
~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 Friendsgiving Potluck Social after AM Classes
~Save the Date LPF Holiday Party Saturday 12/12
Week at a Glance:
Mon, 10/5-Snatch Complex/3 RFT
Tue, 10/6-Front Squat/FT
Wed, 10/7-Pull-ups/EMOM
Thur, 10/8- HYROX and Oly
Fri, 10/9-Push Press/6AMRAPx2
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
HYROX Training Station 1 (AMRAP – Rounds & Reps)
(31) 3 x 9 MIN AMRAP stations, 2:00 rest between stations
Station 1:
250 M Ski Erg
16 DB Reverse Lunges (2) 50/35
16 Plate OH Sit ups 45/25
Station 2:
250 M Row
PL KB Farmers Carry (2) 53/35
16 KB Swings (1) 53/35
Station 3:
12/9 Cal Echo
16 Burpee to Plate
PL OH Plate Carry 45/25
P- DB 40/20, KB 44/26, Plate 35/15
Modifications- lighten the load