Announcements
Reserve your class and SIGN IN on iPAD upon arrival
EVENTS:
~LPF GAUNTLET GAMES Sat , 8/1 @ 8:30 AM- $50 per team. Beg, int & RX, MM/MF/FF,
~Sat, 8/1 JUDGES NEEDED, FOOD and FUN PROVIDED, Sign up on clipboard, YES you can judge AND compete!
~July 1st-31st **CONSISTENCY CLUB** Attend 12+ CrossFit classes → sticker. 20+ Classes → prize drawing!
~Oly Class Thurs 7:00PM members FREE
Week at a Glance:
Mon, 7/27- Backsquat/4 RFT
Tue, 7/28-FT
Wed, 7/29- Shoulder Press/FT
Thur, 7/30- Hybrid Training
Fri, 7/31- Deadlift/12 AMRAP
Sat, 8/1- LPF GAUNTLET GAMES 8:30 AM, FOOD:VENDORS:FUN:DJ:FITNESS:COMMUNITY, Come cheer on your friends! Spectators FREE, suggested donation (school supplies, Raffles to John I Leonard High School to support robotics and life skills class)
General Member Q’s: Andrea 954-994-4227 / info@crossfitlpf.com
All reservation support to Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
Deadlift
(30) A/B Clock
(17) Deadlift 5×3
Perform a couple warm up sets, use 1 rep max calculation to perform 5×3 reps at 85%.
OR choose a weight that you have 1-2 reps left in the tank
3:00 Transition into…
Step ups, Sit ups and Running (AMRAP – Rounds & Reps)
(10) AMRAP: *
20 Step ups 24/20
20 BF Sit ups
200 M Run
*If you are competing tomorrow, go lighter or no weight, just moving the body
Modifications- Bike instead of run, if not competing, weighted (2) DB step ups