Announcements
*EVENTS:
Annual 4th of July PARTNER WOD (AM Classes ONLY, RSVP required)
BRING A FRIEND DAY: Sat, 7/5 (1st Time Guests, Local Residents)
BroYoga: Sat, 7/12 @ 11:15am
FREE POOL WOD’s: JULY 26th @ 9am w/Laura (Township Aquatic Center)
WEEK AT A GLANCE:
Monday, 6/30 – For Time / Snatch + OH Squat Complex
Tuesday, 7/1 – 5×4:00 AMRAP’S – Courtesy of CrossFit LA – “THE CHIEF IS DEAD”
Wednesday, 7/2 – (12) AMRAP / (12) AMRAP
Thursday, 7/3 – (35) ACTIVE RECOVERY
Friday, 7/4 – 5 Rounds For Time – Independence Day “PARTNER WOD”
Saturday, 7/5 – BRING A FRIEND DAY WOD (Partner / Individual WOD Options)
*Please wipe down & put away all of your equipment after your WOD, machines included.
*Parents, kiddos are not allowed to play with the equipment, bands included. TYSM!
Contact us (weekdays): Aida 754-204-5168 / Heather: 954-296-1693. Note: The office is closed Sat, 12N – Mon, 9AM.
Email us: info@crossfitlpf.com / heather.cflpf@gmail.com (weekends). Thank You!
Crossfit LPF – CrossFit
Running, Devil Press Complex, and Pull Ups (Time)
A/B Clock: 32
For Time /
Goal: Sub 15
*1 DEVILS PRESS
+ 1 DB SHOULDER
TO OVERHEAD
= 1 Rep. Run 200
M before ea. round.
200 M RUN
16-12-8-4
ALT. DEVILS PRESS
+ DB STOH 65/45
8-6-4-2
RING MUSCLE UPS
OR 12-8-6-4
BAR MUSCLE UPS
Rx: 50/35
8-6-4-2
BAR MUSCLE UPS
OR 16-12-8-4
C2B PULL UPS
Performance: 35/20
16-12-8-4 PULL UPS
OR 8-6-4-2 JUMPING
C2B PULL UPS (Box)
Modifications:
Running: Parking
Lot Run or 250/200
M Row or 500/400 M
M Bike Erg.
Devils Press: Scale
the load or perform
Up / Down + DB
Snatch + STOH.
Pull Ups:
Scale the reps or
Perform any mix,
OR 21-18-16-14
Strict Ring Rows.
Rest as needed,
then move onto
the B workout…
Snatch Complex (Weight)
(Remaining Time)
Work up to a heavy
Snatch Complex
for the day. Add
weight based on
feel. Partner Up!
1 POWER SNATCH +
1 HANG SQUAT SNATCH +
1 OVERHEAD SQUAT (UB)
SCALE DOWN:
1 POWER SNATCH +
1 HANG POWER SNATCH +
1 OVERHEAD SQUAT
OR 1 BACK SQUAT (UB)
Strength Alternative:
3R or AMRAP:
5 Power Snatches
3 Hang Power Snatches
5 OH Squats
or 5 Back Squats
Parking Lot Run
7/5 Cal Ski Erg
48 Crunches (any style)