Announcements
*EVENTS:
Annual 4th of July PARTNER WOD (AM Classes ONLY, RSVP required)
BRING A FRIEND DAY: Sat, 7/5 (1st Time Guests, Local Residents)
BroYoga: Sat, 7/12 @ 11:15am
FREE POOL WOD’s: JULY 26th @ 9am w/Laura (Township Aquatic Center)
WEEK AT A GLANCE:
Monday, 6/30 – For Time / Snatch + OH Squat Complex
Tuesday, 7/1 – 5×4:00 AMRAP’S – Courtesy of CrossFit LA – “THE CHIEF IS DEAD”
Wednesday, 7/2 – (12) AMRAP / (12) AMRAP
Thursday, 7/3 – (35) ACTIVE RECOVERY
Friday, 7/4 – 5 Rounds For Time – Independence Day “PARTNER WOD”
Saturday, 7/5 – BRING A FRIEND DAY WOD (Partner / Individual WOD Options)
*Please wipe down & put away all of your equipment after your WOD, machines included.
*Parents, kiddos are not allowed to play with the equipment, bands included. TYSM!
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). Thank You!
Crossfit LPF – CrossFit
Running, Thrusters, Pull Ups, and Box Jump Ove (Time)
(32) 5 Rounds For Time /
Goal: Sub 27
“INDEPENDENCE DAY
PARTNER WOD”
You go, I go! Break
up reps any way,
except for the run –
Run together
(before ea. round)
Competitor:
400 M RUN
36-30-24-16-8
THRUSTER’S 115/75
C2B PULL UPS
BOX JUMP OVER’S “30/24
Rx:
95/65 BB
24/20 “Box
PULL UPS
Performance:
75/55 +/- BB
24/20 “BOX
JUMPING PULL UPS
Modifications:
Running:
200 M Run,
500/400 M
Row, 1000/800
M Bike Erg.
Thruster’s:
Scale the load
or reps, or use
2 DB’s.
Pull Ups:
Scale the reps,
or perform
Strict Ring Rows.
Box Jump Over’s:
Scale the Box
height or jump
onto stacked
plates, perform
120 Toe Taps or
perform Step Up
& Over’s.