Announcements
Reserve and SIGN IN on iPAD on arrival
~*CONSISTENCY CLUB* 12+ Classes gets you a Sticker! 20+ Classes=Prize Drawing
~HYROX Training Classes Thursdays, Sundays 8:00AM, Contact Andrea for memberships
~11/7 BRING A FRIEND DAY ALL AM CLASSES
~11/14n 9:30AM FREE Surfing Lessons Deerfield Beach with Tom – sign up on clipboard
~11/27 Friendsgiving Potluck Social after AM Classes
~LPF Holiday Party Saturday 12/12 6:00 PM
Week at a Glance:
Mon, 11/2-FS/FT
Tue, 11/3-5 RFT
Wed, 11/4-Push Press/5 AMRAPx3
Thur, 11/5- HYROX and Oly
Fri, 11/6-Pullups/18 EMOM
Sat, 11/7-BRING A FRIEND DAY!
Sun, 11/8-HYROX 8AM, open gym 9-11
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
Bring A Friend Partner Saturday (Time)
(35) For Time: Split work any way
Goal Sub 25
Buy in- 400 M weighted carry Wallball AND Slamball (each partner has to carry one item)
100 Slamballs 50/30
80 Partner Wallball Sit Ups 20/14
60 Lateral Hops over Wallball (jump/jump = 1 rep, start and end of the same side of the ball)
40 Synchro Burpees
Buy out- 400 M weighted carry Wallball AND slamball
P- Slamball 40/20, WB 14/10, split (not synchro) burpees