Announcements
Reserve your class and SIGN IN on iPAD upon arrival
EVENTS:
~July 1st-31st **CONSISTENCY CLUB** Attend 12+ CrossFit classes → sticker. 20+ Classes → prize drawing!
~Oly Class Thurs 7:00PM members FREE
~Bring A Friend Day Sat, 7/11 AM Classes
~Broyoga Sat, 7/11 @11:15 AM
~LPF GAUNTLET GAMES – Sat , 8/1 @ 8:30 AM- $50 registration fee per team. Beg, int & RX, MM/MF/FF, We will be collecting back to school items to donate, PODIUM FINISH PRIZES
Week at a Glance: Deload week!
Mon, 7/6 – Backsquat/FT
Tue, 7/7- 4 x E4MOM/Snatch
Wed, 7/8- Shoulder Press/16 EMOM
Thur, 7/9- Hybrid Training 5 RFT
Fri, 7/10- Deadlift/7 RFT
Sat, 7/11- Team Training Saturday, STMN visiting to try their gear
General Member Q’s: Andrea 954-994-4227 / info@crossfitlpf.com
All reservation support to Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
Back Squat (3 working sets at the same weight)
(30) A/B Clock
(12) Back squat
DELOAD WEEK! Focus on speed and quality.
Perform a couple warm up sets, and then use your 1 rep max calculation to perform 3×5 reps at 65%.
(12) Strength Alternative:
1:00 Wall sit hold
12/9 Cal Echo
14 Alt DB Lunges
Parking Lot Run
3:00 Transition into…
Reverse Lunges, T2B, Machines (Time)
(15) For Time:
Goal Sub 12
30-20-10
Front Rack Reverse Lunges
Toes to Bar
Cal machine*
C- BB 115/75, Echo
Rx- BB 95/65, Row
P- BB 75/55, Knee raises, Bike Erg