Announcements
It’s POOL TIME! Save the Date… Saturday, 6/29 & 7/13 (8:30am – 10:00am) @ the Township Center Pool. The gym will be CLOSED on this day, so sign-up in WODIFY. Bikini’s NOT required & modifications will be offered. Can’t swim? No problem. Sign-up anyway… we’ve got you covered!
Next BroYoga Classes:
JUNE: Thur, 6/20 6AM
JULY: Sat, 7/6 11:15AM & Thur, 7/18 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
Overhead Squats, Pull Ups, and Box Jump Overs (AMRAP – Rounds and Reps)
(12) AMRAP
Goal:
Competitor:
5 BAR MUSCLE UPS
10 OVERHEAD SQUATS 115/75
15 BOX JUMP OVERS 24/20
Rx:
10 CHEST TO BAR PULL UPS
10 OVERHEAD SQUATS 95/65
15 BOX JUMP OVERS 24/20
Performance:
10 PULL UPS OR/ JUMPING PULL UPS
10 OVERHEAD SQUATS 75/55+
15 BOX JUMP OVERS 24/20
Back Squat (5X5 BACK SQUAT)
(Remaining Time) Work up to a
heavy 5 rep Back Squat (Rack).
Add weight based on feel.
Partner up!
STRENGTH ALTERNATIVE:
3RFT or AMRAP
15 Squats (any style)
48 Crunches (any style)
9/7 “All Out” Standing Bike Erg
Parking Lot Run