Announcements
*EVENTS:
Coach Gina H’ Farewell Gathering, Fri, 6/13 @ 7PM – Tap 42 (Coral Springs)
FREE Rope Climb/Dub workshop Sat, 6/14 @ 11:15AM w/Jacki
FREE BroYoga 6/28 @ 11:15am
FREE CFLPF Surf Lesson (All Levels) 6/28 @9:30am – RSVP to Tom 954-263-7974
FREE POOL WOD’s: JUNE 21st & JULY 26th @ 9am w/Laura (Township Pool)
WEEK AT A GLANCE:
Monday, 6/9 – Strict Press % / 3R For Time (Courtesy of PRVN FITNESS)
Tuesday, 6/10 – 8 Rounds For Time
Wednesday, 6/11 – Front Squats % / For Time (CrossFit Workout of the Day 250603)
Thursday, 6/12 – For Time “ACTIVE RECOVERY”
Friday, 6/13 – 4 Rounds For Time
Saturday, 6/14 – For Time
*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
Strict Press (Weight)
A/B Clock: 30
(12) STRICT PRESS %
*Based off 90% of your 1RM.
Warm-up to 65%,
then perform:
70% x 3
80% x 3
90% x 3+ (ME Reps but
not till failure – leave 1-2
reps in the tank)
EXAMPLE:
MAX is 300
90% = 270
70% of 270 = 190
80% of 270 = 215
90% of 270 = 245
*ME Reps but no
less than 3 reps.
SCALE DOWN:
3 Rep Heavy Strict Press
(Opt.: Super set w/Core)
STRENGTH ALTERNATIVE:
P-Lot Farmer’s Carry
(2) KB’s or 200 M Run
16 Alt. (2) DB Strict Press
1:00 Wall Sit
(below depth)
1:00 Plank Hold
3:00 transition into
the B workout…
Power Cleans, Toes to Bar, Thrusters, and Burpees (Time)
(15) 3 Rounds For Time
Goal: Sub 12
COURTESY OF “PRVN FITNESS”
*Hard Cap: 15
Competitor:
15 POWER CLEAN 115/75
21-15-9 TOES TO BAR
15 THRUSTER’S
21 -15-9 BAR FACING BURPEES
Rx: 95/65 BB
Performance: 75/55 +/-
HANGING KNEE RAISES
Modifications: