Announcements
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.
Our Pool WOD is this Sat, 6/29 (8:30am – 10:00am) @ 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!
* BRING A FRIEND DAY – Sat, 7/6 *. RSVP a first time guest & local resident!
Next BroYoga Classes: 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
Machine Work, Front Squats, and Burpee Box Jump Overs (Time)
A/B Clock: 30
4 Rounds For Time /
Goal: Sub 12
*”24/20 Box (all divisions).
Alternate machines.
Competitor:
*MACHINE WORK
12 FRONT SQUATS 165/115
9 BURPEE BOX JUMP OVER’S
RD 1: 12/9 CAL ECHO BIKE
RD 2: 21/17 CAL ROW
RD 3: 1000/800 BIKE ERG
RD 4: 21/17 CAL SKI ERG
Rx: 145/100 BB
ROW/BIKE ERG/SKI/ECHO
Performance: 95/65+
BIKE ERG/SKI/ECHO/ROW
Modifications:
Machine Work: Adjust the
work as needed. Chat w/
your coach.
Front Squats: Lighten the
load or perform 2 DB
Front Squats.
Burpee BJO: Up / Down
+ Box Step Up & Over’s
(or jump onto a shorter box
or BP.
Rest as needed then move
onto the B workout…
BB COMPLEX (Weight)
(Remaining Time) Work up
to a heavy BB Complex.
Add weight based on feel.
Partner up!
1 POWER CLEAN +
1 HANG SQUAT CLEAN +
1 FRONT SQUAT +
1 SHOULDER TO OH (UB)
SCALE DOWN:
1 POWER CLEAN +
1 HANG POWER CLEAN +
1 FRONT SQUAT +
1 SHOULDER TO OH (UB)
*Front Squat Optional
STRENGTH ALTERNATIVE:
3RFT or AMRAP
15 BF Sit Ups
9 Power Cleans
7 Hang Power Cleans
5 Shoulder to OH
Parking Lot Run