Announcements
Please, Reserve classes in advance and SIGN IN on iPAD when you arrive
EVENTS:
Bring a Friend Day Sat, 6/6 AM Classes
Broyoga Sat, 6/6 @11:15AM
Surf Lessons with Tom Sat, 6/13 9:30 AM
HSPU and HS Walks Workshop Sat, 6/27 @ 11:15AM $20 members/$25 non-members
4th of July PARK WOD & BBQ Family Welcome Sat, 7/4 @ 10:00AM
Week at a Glance:
Mon, 6/1 – Backsquat/3 RFT
Tue, 6/2- Pull-ups/ACC Blitz
Wed, 6/3- Push Press/4:00 AMRAP x3
Thur, 6/4 – Hybrid Training 30 Min AMRAP
Fri, 6/5- For Time/Squat Clean Thruster
Sat, 6/6- Partner WOD Bring a Friend Day
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
Cleans, Burpees, Thrusters, Running (Time ↓ Shorter is Better)
(30) For Time:
Goal Sub 16
Competitor-
200 M Run
30 Power cleans 135/95
10 Burpee Over Bar
200 M Run
20 Squat cleans
10 Burpee Over Bar
200 M Run
10 Thrusters
10 Burpee Over Bar
200 M Run
Rx – 115/75
Performance – 95/65 +/-
Modifications – Lower the load, do power cleans instead of squat cleans, squat to a box. Run sub machine, talk to your coach.
Then, with remaining time…
Squat Clean Thruster (Work up to a heavy set of 3 squat clean thrusters, does not have to be unbroken. )
Strength Alternative:
9 min :40/:20
Forward plank
Lateral plank R
Lateral plank L