Announcements
EXCITING NEWS! We have a NEW t-shirt / tank design coming out this Wed, 7/17. Checkout the whiteboard!
Sale ENDS 7/27 12N.
Members, FYI… The gym will be closing promptly at 11:15am next Sat, 11/20 for a Team meeting.
Next BroYoga Class: Thur, 7/18 6AM.
BRING A FRIEND DAY – Sat, 8/3 *. RSVP a first time guest & local resident.
Important Reminder! Our reservation policy requires that all members sign up for classes in advance. Please do not come to the gym without a reservation. We have had more than 19-21 members show up for the same class. This not only causes chaos for the coach on duty but it’s also a liability for the gym. We take pride in ensuring that every member has a spot on the floor and is kept safe. It takes 2 sec to reserve.. please respect the policy.
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
Jump Rope, Power Snatches, Hang Power Snatches, and Overhead Squats (Time)
A/B Clock: 30
9 Rounds For Time /
Goal: Sub 14
Rx:
27 DOUBLE UNDER’S
3 POWER SNATCHES 95/65
6 HANG POWER SNATCHES
9 OVERHEAD SQUATS
Performance:
75/55+
54 SINGLE UNDER’S
Modifications:
Double Under’s: Scale up to
Dub attempts or a mix (1:00).
Power Snatches: Scale the
load or Shoulder to Overhead.
Hang Power Snatches:
Scale the load or 10 Alt.
DB Hang Power Snatches.
Overhead Squats: Scale the
load or Back Squats.
Rest as needed then
move onto the B
workout…
Squat Snatch (1×1 SQUAT SNATCH)
(Remaining Time ) Work up to
a heavy Squat Snatch for the day.
Add weight based on feel. Partner
up!
SCALE DOWN:
Heavy Power Snatch
STRENGTH ALTERNATIVE:
3 Rounds or AMRAP
24 Russian Swings
12 V-Ups (16 Knee Hugs)
12 KB High Pulls (Strike)
500/400 M Bike Erg (standing)