Announcements
JUST IN! Starting this month, we will be posting “WOD – The week at a glance” to help support your fitness needs.
See below…
Monday, 9/2 – Labor Day Hero WOD “ROY”
Tuesday, 9/3 – Front Squat % / Met Con
Wednesday 9/4 – Strict Press % / Met Con x 2
Thursday 9/5 – Active Recovery
Friday, 9/6 – Met Con x 2
Saturday, 9/7 – “Bring a Friend Day” PARTNER WOD
Join us for our annual * Labor Day * WOD ! 10:00AM – 11:00AM Open Gym has been added to the Mon, 9/2 schedule.
Please do not come to the gym without a reservation.
Next BRING A FRIEND DAY is Sat, 9/7. RSVP a first time guest & local resident – text Aida 754-204-5168.
Next BroYoga Class: Sat, 9/7 11:15am & Thur, 9/19 6AM.
Need help? Contact Aida 754-204-5168 / info@crossfitlpf.com or Heather 954-296-1693 /
heather.cflpf@gmail.com during normal business hours, including Saturday 9AM – 12N or In-App Chat with us!
Crossfit LPF – CrossFit
Running and Overhead Squats (Time)
A/B Clock: 27
5 Rounds For Time /
Goal: Sub 9
“MINI NANCY”
*OH Squats are from the
ground.
Competitor:
200 M RUN
10 OVERHEAD SQUATS 115/75
Rx: 95/65
Performance: 75/55
Modifications:
Running: Parking Lot Run
or 500 / 400 M Bike Erg
or 250 / 200 M Row
OH Squats: Scale the
load or modify to Back
Squats (ground)
Rest 3:00 then move onto
the B workout…
Jump Rope, Hang Power Snatch, and Sit Ups (Time)
5 Rounds For Time /
Goal: Sub 12
Competitor:
45 DOUBLE UNDER’S
9 HANG POWER SNATCH 115/75
18 MED BALL SIT UPS 30/20
(WB)
Rx:
95/65 * 20/14 WB
Performance: 75/55 +/-
54 SINGLE UNDER’S
14/12 WB
Modifications:
Dubs: Scale up to Dub
attempts or a mix or
7/5 Cal Ski Erg.
Hang Power Snatches:
Scale the load or modify
to 12 Alt. DB Hang Power
Snatches.
MB Sit Ups: Scale the WB
load or modify to 24 (20)
BF Sit Ups (ABMAT Opt.)