Announcements
*EVENTS:
Coach Gina H’ Farewell Gathering, Fri, 6/13 @ 7PM – Tap 42 (Coral Springs)
FREE Rope Climb/Dub workshop Sat, 6/14 @ 11:15AM w/Jacki
FREE BroYoga 6/28 @ 11:15am
FREE CFLPF Surf Lesson (All Levels) 6/28 @9:30am – RSVP to Tom 954-263-7974
FREE POOL WOD’s: JUNE 21st & JULY 26th @ 9am w/Laura (Township Pool)
WEEK AT A GLANCE:
Monday, 6/9 – Strict Press % / 3R For Time (Courtesy of PRVN FITNESS)
Tuesday, 6/10 – 8 Rounds For Time
Wednesday, 6/11 – Front Squats % / For Time (CrossFit Workout of the Day 250603)
Thursday, 6/12 – For Time “ACTIVE RECOVERY”
Friday, 6/13 – 4 Rounds For Time
Saturday, 6/14 – For Time
*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
Jump Rope, Overhead Squats, and Pull Ups (Time)
(30) 4 Rounds For Time /
Goal: Sub 25
Score is total time,
rest included.
Competitor:
75 DOUBLE UNDER’S
15 OVERHEAD SQUATS 115/75
7 PULL UPS
5 C2B PULL UPS
3 BAR MUSCLE UPS
*REST 2:00 B/T Rounds
Rx: 95/65 BB
9 PULL UPS +
6 C2B PULL UPS
Performance: 75/55+/-
9 PULL UPS +
6 JUMPING C2B
PULL UPS (Box)
OR…
12 STRICT RING ROWS +
9 JUMPING PULL UPS
Modifications:
Dubs: Scale up
to Dub attempts
or a mix of any
variation or 150
(120) Toe Taps.
OH Squats:
Scale the load
or perform Back
Squasts.
Pull Ups:
Replace Rx Pull
Ups w/Banded
Pull Ups or scale
down to just one
set of any one
variation.