Announcements
IMPORTANT! Members, Please be courteous to your coach during the warm-up & WOD briefings. We LOVE to see members connecting during class, but it can sometimes feel disruptive and discouraging when members are having in-depth conversations while the coach is talking. Thank you in advance for your cooperation.
We expect to have our NEW t-shirts / tanks in & ready to hand out by Mon, 8/19. Stay Tuned!
Finally! The balance of our Wall Ball order is in. Please use with care – Do Not sit on them…
Next BroYoga Class: Thur, 8/22 (6AM).
Next BRING A FRIEND DAY is Sat, 9/7. RSVP a first time guest & local resident – text Aida 754-204-5168.
Members, We sent out an important email on 8/1 re: a change in membership rates. If you have not read it,
please do before 9/1.
Need help? Contact Aida 754-204-5168 / info@crossfitlpf.com or Heather 954-296-1693 /
heather.cflpf@gmail.com during normal business hours, including Saturday 9AM – 12N or In-App Chat with us!
Crossfit LPF – CrossFit
Running, Cleans, and Pull Ups (Time)
For time:
Goal:
Competitor:
800 M RUN
21 POWER CLEANS 155/105
9 BAR OR RING MUSCLE UPS
400 M RUN
15 POWER CLEANS 185/125
6 BAR OR RING MUSCLE UPS
200 M RUN
9 POWER CLEANS 205/145
3 BAR OR RING MUSCLE UPS
Rx:
135/95, 155/105, 185/125
21-15-9 C2B PULL UPS
Performance:
95/65, 115/75, 135/95 (+/-)
PULL UPS OR JUMPING PULL UPS
Clean Complex (Weight)
With remaining time on the clock,
work up to a heavy Clean Complex.
1 POWER CLEAN +
1 HANG SQUAT CLEAN +
1 SHOULDER TO OVERHEAD