Announcements
Reserve and SIGN IN on iPAD on arrival
~*CONSISTENCY CLUB* Each MONTH 12+/20+ classes for sticker & Prize Drawing. You could be the October 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
~10/24 Broyoga 11:15 AM FREE for ALL
~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, 10/12-Front Squat/8 AMRAP
Tue, 10/13-Pull-ups/FT
Wed, 10/14-8 RFT
Thur, 10/15- HYROX and Oly
Fri, 10/16-Push Press/4×2:00 AMRAP
Sat, 10/17- Barbies and Barbells all AM Classes!
Sun, 10/18-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
LPF Breast CA Community WOD (Time)
Graceful Helen Partner workout honoring our survivors and celebrating life!
3 Rounds For Time:
Goal Sub 21
Rx-
400 M Run Together
Then, you go, I go each completing all movement reps before moving on:
10 P Clean and Jerks 135/95
21 KB Swings 53/35
12 Pull-ups
P- 115/75 +/-, KB 44/26, ring rows
Modifications- 1000/800 bike instead of run