Announcements
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.
SAVE THE DATE! The 2024 CROSSFIT GAMES is approaching – 8/8-11. Go to games.crossfit.com to learn more about how to watch & MORE. Support your sport!
Next BroYoga Class: Sat, 8/10 (11:15AM) & Thur, 8/22 (6AM).
Next BRING A FRIEND DAY is Sat, 9/7. RSVP a first time guest & local resident – text Aida 754-204-5168.
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
Front Squat (1×1 FRONT SQUAT)
A/B Clock: 30
(15) Work up to a heavy 1
Rep MAX Front Squat (rack)
for the day. Warm-up as
follows: 5-5-3-3-2-1-1-1 …
Add weight based on feel.
Partner up! Opt.: Use the
entire 30:00 to 1RM.
SCALE DOWN:
3 Rep Front Squat
Strength Alternative:
(15) AMRAP
5 Front Squats (rack)
*Opt: Progressively Load
7/5 Calorie Ski Erg
1:00 Plank Hold
3:00 transition into B
workout…
Jump Rope, Back Squats, and Machines (Time)
For time:
Goal:
Back Squats are from the ground
Competitor:
50 DOUBLE UNDERS
21 BACK SQUATS 155/105
500/400 M SKI ERG
50 DOUBLE UNDERS
15 BACK SQUATS
21/17 CAL ECHO BIKE
50 DOUBLE UNDERS
9 BACK SQUATS
500/400 M ROW
Rx: 135/95
ECHO/ROW/SKI
Performance: 75 SINGLES
ROW/SKI/ECHO