Announcements
*Friendly Reminder, Please wipe down & put away all of your equipment after your WOD. –
This includes sweat and chalk marks on the floor and on machines. TYSM!
*EVENTS:
FREE Toes to Bar & Handstand Push Up Workshop: Sat, 7/19 @ 11:15am w/Jacki
FREE POOL WOD: Sat, 7/26 @ 9am w/Laura (Township Aquatic Center)
WEEK AT A GLANCE:
Monday, 7/14 – Front Squats % / AMRAP
Tuesday, 7/15 – 5:00 ON / 2:00 OFF X 4R
Wednesday, 7/16 – Shoulder Press % / AMRAP 7 x 2
Thursday, 7/17 – For Time
Friday, 7/18 – 4 Rounds For Time
Saturday, 7/19 – 9 Rounds For Time
*Parents, kiddos are not allowed to play with the equipment, bands included. TY!
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).
Crossfit LPF – CrossFit
C&J, Front Squats, Burpees, and Running (Time)
(30) 7 Rounds For Time /
Goal: Sub 25
Competitor:
4 CLEAN & JERKS 165/115
6 FRONT SQUATS
8 BAR FACING BURPEES
200 M RUN
Rx: 135/95 BB
Performance: 96/65 BB
Modifications:
Clean & Jerks:
Scale the load
or perform Hang
Power Clean & Jerks
(BB or 2 DB’s).
Front Squats:
Scale the load
or use 2 DB’s.
BF Burpees:
Up Down +
Hop Over or
Step Over.
Running: See
Running MOD
poster at the WB.