Announcements
*** GREAT NEWS! T-shirts / tanks are in and will be ready for pick up on Monday afternoon ***
IMPORTANT! Members, Please be courteous to your coach during the warm-up & WOD briefings. We LOVE to see members connecting during class, but it can sometimes feel disruptive and discouraging when members are having in-depth conversations while the coach is talking. Thank you in advance for your cooperation.
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.
Members, We sent out an important email on 8/1 re: a change in membership rates. If you have not read it,
please do before 9/1.
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
Back Squat (Weight)
A/B Clock: 30
(15) BACK SQUAT (rack) %
*Based off 90% of your
1RM, warm-up to 70%,
then perform:
70% x 3
80% x 3
90% x 3+ (ME Reps but
not till failure – leave 1-2
reps in the tank)
EXAMPLE:
MAX is 300
90% = 270
65% of 270 = 175
75% of 270 = 200
85% of 270 = 230
*The min for ME Reps
is at least 3 reps.
SCALE DOWN:
3 Rep Heavy Back Squat
STRENGTH ALTERNATIVE:
(15) AMRAP
10-12-15, etc. Air Squats
10 Sets: 1 Push Up + 2
Shoulder Taps (Alt.)
10-12-15, etc. Squat Jumps
1:00 Wall Sit (below depth)
Opt: Banded
Paarking Lot Run
3:00 transition into
the B workout…
Running, Squat Cleans, Front Squats, and Toes to Bar (AMRAP – Reps)
(12) AMRAP
Goal: 3R-4R+
*BUY-IN: 400 M RUN
Competitor:
3 SQUAT CLEANS 185/125
6 FRONT SQUATS
12 TOES TO BAR
Rx: 165/115
Performance: 95/65+/-
HANGING KNEE RAISES
Modifications:
Squat Cleans: Lighten
the load or perform
Hang Squat, Power or
Hang Power Cleans.
Front Squats: Lighten
the load or perform 9
(2) DB Front Squats
Toes to Bar: Scale up
to 3, 6, or 9 Toes to Bar
(Ring) attempts or Toes
to Rig (15 BFSU)