Announcements
*Friendly Reminder, Please wipe down & put away all of your equipment after your WOD. –
This includes sweat and chalk marks on the floor and on machines. TYSM!
*EVENTS:
FREE Toes to Bar & Handstand Push Up Workshop: Sat, 7/19 @ 11:15am w/Jacki
FREE POOL WOD: Sat, 7/26 @ 9am w/Laura (Township Aquatic Center)
WEEK AT A GLANCE:
Monday, 7/14 – Front Squats % / AMRAP
Tuesday, 7/15 – 5:00 ON / 2:00 OFF X 4R
Wednesday, 7/16 – Shoulder Press % / AMRAP 7 x 2
Thursday, 7/17 – For Time
Friday, 7/18 – 4 Rounds For Time
Saturday, 7/19 – 9 Rounds For Time
*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
Jump Rope, Wall Ball Shots, Cleans, and Step Up and Overs (Time)
(32) 4 Rounds For Time /
Goal: Sub 26
*REST 2:00 b/t
rounds. Step Ups
are alt. Your score
is your total time
w/rest included.
Competitor:
48 DOUBLE UNDER’S
24 WB SHOTS 20/14
12 (2) DB POWER CLEANS 50/35
12 (2) DB STEP UP & OVERS 24/20
Rx: 20/14 WB * 45/25 DB
Performance:
14/12 WB * 35/20 DB
Modifications:
Dubs: Scale up to
Dub attempts or
a mix of Dubs
& Singles or 96 Toe
Taps.
Wall Ball Shots:
Scale the load
(partial Squat OK).
DB Power Cleans:
Scale the load
or perform DB
Hang Power Cleans.
DB Step Up &
Over’s: Scale the
load or box height
or Step Up w/no
weight.