Announcements
Members, * BRING A FRIEND DAY – Sat, 7/6 *. RSVP a first time guest & local resident.
FYI! BroYoga Classes are JULY: Sat, 7/6 11:15AM & Thur, 7/18 6AM.
Our next Pool WOD is Sat, 7/13 (9:30am – 11:00am) @ the Township Center Pool. Shorts & tee is OK. Mod’s will be offered.
Can’t swim? No problem. The gym will be CLOSED on this day… sign-up in WODIFY!
Important Reminder! Our reservation policy requires that all members sign up for classes in advance. Please do not come to the gym without a reservation. We have had more than 19-21 members show up for the same class. This not only causes chaos for the coach on duty but it’s also a liability for the gym. We take pride in ensuring that every member has a spot on the floor and is kept safe. It takes 2 sec to reserve.. please respect the policy.
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
Burpees, Power Clean, Front Squats, and Thrusters (AMRAP – Rounds and Reps)
(10) AMRAP /
Goal: 4R-5R+
Competitor:
8 “LAT” BURPEES OTB
6 POWER CLEANS 155/105
4 FRONT SQUATS
2 THRUSTER’S
Rx: 135/95
Performance: 75/55+
Modifications:
BURPEES OTB:
Up Down + Step Over
Power Cleans:
Lighten the load or
perform Hang Power
Cleans (BB or 2 DB’s)
Front Squats: Lighten
the load or perform 2
DB Front Squats
Thruster’s: Lighten the
load or perform 2 DB
Thruster’s.
Back Squat (5X5 BACK SQUAT)
(Remaining Time) Work up
to a heavy 5×5 Back Squat
(rack). Add weight based
on feel. Partner up!
STRENGTH ALTERNATIVE:
3RFT or AMRAP
24 Banded Squat Jumps
48 Crunches (any style)
1:00 MAX Hold Wall Sit
9/7 “All Out” Standing Bike Erg
Parking Lot Run