Announcements
Members, Join us! We have 6 TEAMS competing this Sat, 10/4 at the PCCF Throwdown.
- Location: Halpatiokee Park – 8303 SW Lost River., Stuart, FL 34997 (FREE Parking)
- Visit palmcitycrossfit.com for more info
Drum Roll Please…
LANE 8 – NO CARDIO CLUB “Erik & Mark”
WOD 1: 9:25AM
WOD 2: 12:54PM
WOD 3: 4:38PM
LANE 6 – FIT TOGETHER “Yas & Christina”
WOD 1: 10:25AM
WOD 2: 2:10PM
WOD 3: 5:30PM
LANE 3 – CARDIO QUEEN & CAFFEINE MACHINE “Donnalee & Stefany”
WOD 1: 10:40AM
WOD 2: 2:29PM
WOD 3: 5:43PM
LANE 7 – CAPTAIN AMERICA & MIGHTY MOUSE “Phil & Andrea”
WOD 1: 10:55AM
WOD 2: 2:48PM
WOD 3: 5:56PM
LANE 8 – OIL CAN HARRY & THE SERPENT QUEEN “Casey & Coreen”
WOD 1: 10:55AM
WOD 2: 2:48PM
WOD 3: 5:56PM
LANE 9 – SKATES & SQUATS “Jimmy & Jacy”
WOD 1: 10:55AM
WOD 2: 2:48PM
WOD 3: 5:56PM
Come support your sport & your box. Don’t forget to wear your LPF shirt!
Crossfit LPF – CrossFit
Double Unders, Hang Power Cleans, Lunges, and Push Press (Time)
A/B Clock: 30
For Time /
Goal: Sub 12
*Courtesy of
Proving Grounds
Re-test from 9/20/24
*Front Rack
Reverse Lunges
are alt.
Rx:
100 DOUBLE UNDER’S
50 CLEANS 95/65
50 FRONT RACK R-LUNGES
50 PUSH PRESS
100 DOUBLE UNDER’S
Performance: 75/55 +/-
150 SINGLE UNDER’S
Modifications:
Double Under’s:
Scale up to Dub
attempts or a mix
of Dubs & Singles
(:45 Sec – 1:00),
or 180 Toe Taps
(plate) or 9/7
(any) Machine.
Hang Power Cleans:
Scale the load or
perform 2 DB Hang
Power Cleans
Rev Lunges:
Scale the load or
perform Lunges
(any style) no
weight
Push Press:
Scale the load or
perform 2 DB Push
Press
Rest as needed then
move onto the B
workout…
Push Jerk (1 X 3 PUSH JERK)
(Remaining Time )
Work up to a
heavy 3R Push
Jerk (rack). Add
weight based on
feel. Partner Up!
SCALE DOWN:
3 Rep Push Press (rack)
Strength Alternative:
3R or AMRAP
15/15 S/A Alt.
DB Hang Power CJ
(2) DB P-Lot
Farmers Carry
30 Air Squats
1:00 Plank (elbows)