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 – HYROX Training Club
HYROX Endurance (AMRAP – Reps)
(30) Clock:
(10) AMRAP 10
With a partner:
200 m run
100 M Sled Push (50 M down and back)
Switch after each 200 M Run, sled push pick up where the other left off
Pro- sled 3/2 45 plates
Open- sled 2/1 45 plates
Score is total meters sled pushed.
HYROX Gone Bad (AMRAP – Reps)
(17) 3 Rounds:
Pro-
Min 1: Row— Max Calories
Min 2: Wall Balls — Max Reps 20/14
Min 3: burpees to a target
Min 4: 25 feet farmers carry (25f= 1 rep) 70/45
Min 5: Ski – Max Calories
1:00 Rest
Open- 50/35
Score is total reps.