Announcements
Members, In case you missed it, We sent out an important email on 8/21 about gym etiquette.
If you have not read it, please do. We want to make sure your class experience here is always amazing!
EVENTS:
*Wellness Event w/Dr. Fred (Massage, Taping, Chiropractic Care) – 8/30 @ 11:15am
WEEK AT A GLANCE: This is our last micro cycle!
Monday, 8/25 – Back Squat % / (12) AMRAP
Tuesday, 8/26 – For Time
Wednesday, 8/27 – Deadlifts % / Clean & Jerk (BB Cycling) EMOM
Thursday, 8/28 – Partner WOD
Friday, 8/29 – For Time + AMRAP / (Remaining Time) 2RM Hang Squat Snatch
Saturday, 8/30 – For Time / For Time
*Reminder, Please wipe down & put away all of your equipment after your WOD -This includes sweat & chalk marks.*Parents, kiddos are not allowed to play with the equipment, bands included. TY!
Contact us (weekdays): Aida 754-204-5168 / Heather: 954-296-1693. Note: The office is closed Sat, 12N – Mon, 9AM.
Email us: info@crossfitlpf.com / heather.cflpf@gmail.com (weekends).
Crossfit LPF – CrossFit
Running, Wall Balls, Hang Power Cleans, and Machines (Time)
A/B Clock: 30
A) For Time /
Goal: 12
400 M RUN
24 WALL BALLS 30/20
12 HANG POWER CLEANS 165/115
20 WALL BALLS
10 HANG POWER CLEANS
16 WALL BALLS
8 HANG POWER CLEANS
24/18 CAL ECHO
Rx: 145/100 BB
20/14 WB
500/400 M ROW
Performance:
95/65 BB
14/12 WB
1000/800 M BIKE ERG
Modifications:
Running: See Run
MOD at the W.B..
Wall Balls: Scale
the load (Opt.:
partial Squat).
Hang Power Cleans:
Scale the load or
perform (2) DB
Hang Power Cleans.
Machine: Scale
as needed. Chat
w/your Coach.
Note your time,
Rest 3:00, then
begin WOD B…
Running, Lunges, Burpees, and Machine Work (Time)
B) (Remaining Time)
For Time /
Goal: Sub 10
*Deduct the A
time + Rest from
your B time.
500/400 M ROW
24 ALT. B-RACK
RERVERS LUNGES 115/75
12 B-FACING BURPEES
20 ALT. B-RACK
REVERSE LUNGES
10 BAR FACING BURPEES
16 ALT B-RACK
REVERSE LUNGES
8 BAR FACING BURPEES
400 M RUN
Rx: 95/65 BB
500/400 M SKI ERG
Performance: 75/55 +/- BB
24/18 CAL ECHO BIKE
Machine: Scale as
needed. Chat w/
your Coach.
Lunges: Scale the
load or perform
any variation w/
or without weight.
Burpees: Up Down
+ Hop or Step Over’s.