Announcements
Members, Join us! We have 6 TEAMS competing this Sat, 10/4 at the PCCF Throwdown.
- Location: Halpatiokee Park – 8303 SW Lost River., Stuart, FL 34997 (FREE Parking)
- Visit palmcitycrossfit.com for more info
Drum Roll Please…
LANE 8 – NO CARDIO CLUB “Erik & Mark”
WOD 1: 9:25AM
WOD 2: 12:54PM
WOD 3: 4:38PM
LANE 6 – FIT TOGETHER “Yas & Christina”
WOD 1: 10:25AM
WOD 2: 2:10PM
WOD 3: 5:30PM
LANE 3 – CARDIO QUEEN & CAFFEINE MACHINE “Donnalee & Stefany”
WOD 1: 10:40AM
WOD 2: 2:29PM
WOD 3: 5:43PM
LANE 7 – CAPTAIN AMERICA & MIGHTY MOUSE “Phil & Andrea”
WOD 1: 10:55AM
WOD 2: 2:48PM
WOD 3: 5:56PM
LANE 7 – OIL CAN HARRY & THE SERPENT QUEEN “Casey & Coreen”
WOD 1: 10:55AM
WOD 2: 2:48PM
WOD 3: 5:56PM
LANE 7 – SKATES & SQUATS “Jimmy & Jacy”
WOD 1: 10:55AM
WOD 2: 2:48PM
WOD 3: 5:56PM
Come support your sport & your box. Don’t forget to wear your LPF shirt!
Crossfit LPF – CrossFit
Running, Power Snatches, and Toes to Bar (AMRAP – Reps)
A/B/C Clock: 25
(9) AMRAP /
Goal: 4R-6R+
*BJO: Box
Facing Only
(all divisions)
*B/I: 800 M RUN
3-6-9 & so on..
POWER SNATCHES
TOES TO BAR
BOX JUMP OVER’S
Competitor:
115/75 BB *
“30/24 Box
Rx:
95/65 BB *
“24/20 Box
Performance:
75/55 +/- BB
“24/20 Box
HANGING KNEE RAISES
Modifications:
See Run MOD’s
at the whiteboard
Power Snatches:
Scale the load or
perform Hang Power
Snatches or 6-9-12,
etc. Alt. DB Snatches
Toes to Bar: Scale up
to Toes to Bar (Ring)
attempts or a mix of
any variation or
Toes to Rig (BFSU)
Box Facing J/O:
Up Down +
Jump or Step
Up & Over’s
Rest 2:00 then
move onto the
B workout…
Running, Hang Power Snatch, Toes to Bar, and Box Jumps (AMRAP – Reps)
(7) AMRAP /
Goal: 3R-5R+
*BJO: Lateral
only for “C”
*B/I: 400 M RUN
3-6-9 & so on…
HANG POWER SNATCHES
TOES TO BAR
“LATERAL” BOX JUMP OVER’S
Competitor:
115/75 BB *
“24/20 Box
Rx:
95/65 BB *
“24/20 Box
Performance:
75/55+/- BB *
“24/20 Box
HANGING KNEE RAISES
Modifications:
Same as “A”
Rest 2:00 then
move onto
the C workout…
Running, Overhead Squats, Toes to Bar, and Box Jumps (AMRAP – Reps)
(5) AMRAP /
Goal: 2R-4R
*BJ: Any style
*B/I: 200 M RUN
3-6-9 & so on…
OVERHEAD SQUATS
TOES TO BAR
BOX JUMPS
Competitor:
115/75 BB *
“24/20 Box
Rx:
95/65 BB *
“24/20 Box
Performance:
75/55 BB *
“24/20 Box
HANGING KNEE RAISES
Modifications:
Same as “A”
OH Squats: Scale
the load or perform
Back Squats (ground)
or 2 DB Front Squats