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
Front Squat (Weight)
A/B Clock: 30
(15) FRONT SQUAT %
*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 Front Squat
(Opt.: Super set w/Core)
STRENGTH ALTERNATIVE:
20 OH KB Swings
20 Goblet Squats
9/7 (any) Machine
60 Crunches (any style)
3:00 transition into
the B workout…
Deadlifts, Hang Squat Cleans, and Shoulder to Overhead (Time)
(12) For Time /
Goal: Sub 11
*CrossFit Workout of the Day 250603
Competitor:
30 DEADLIFTS 205/145
20 HANG SQUAT CLEANS
10 SHOULDER TO OVERHEAD
Rx: 185/125
Performance: 135/95 +/-
Modifications:
Deadlifts: Scale
the load or perform
KB Sumo Deadlifts.
Hang Squat Cleans:
Scale the load or
perform the
movement w/
2 DB’s or scale
to Hang Power Cleans
(BB or 2 DB’s).
Shoulder to OH:
Scale the load
or use 2 DB’s.