Announcements
Reserve your class and SIGN IN on iPAD upon arrival
EVENTS:
~July 1st-31st **CONSISTENCY CLUB** Attend 12+ CrossFit classes → sticker. 20+ Classes → prize drawing!
~Oly Class Thurs 7:00PM members FREE
~Broyoga Sat 7/25 @11:15 AM
~LPF GAUNTLET GAMES Sat , 8/1 @ 8:30 AM- $50 per team. Beg, int & RX, MM/MF/FF,
~Sat, 8/1 JUDGES NEEDED, FOOD and FUN PROVIDED, Sign up on clipboard, YES you can judge AND compete!
~Sat, 8/15 11:15 AM Pull-up Progression Workshop with Coach Jeanine, $20 members/$25 non-members
Week at a Glance:
Mon, 7/20- Backsquat/FT
Tue, 7/21- Power Snatch Cycling/Sprints
Wed, 7/22- Shoulder Press/15 AMRAP
Thur, 7/23- Hybrid Training/Core
Fri, 7/24- Deadlift/4 RFT
Sat, 7/25- 3 x 10 AMRAP, BROYOGA 11:15 AM
General Member Q’s: Andrea 954-994-4227 / info@crossfitlpf.com
All reservation support to Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
AMRAP 1 (AMRAP – Rounds & Reps)
(34) CLOCK: split work as needed, unless specified otherwise
10 min AMRAP:
200 M Run TOGETHER
50′ Sled Push Heavy 4 45’s/3 45’s
20 Box jump overs 30/24
2:00 REST
Rx- Sled 3 45’s/2 45’s, Box 24/20, rig complex (2 T2B, 4 Pullups), BB 95/65
P- Sled 2 45’s/1 45, Box 24/20, rig complex (6 Hanging knee raises), BB 75/55
AMRAP 2 (AMRAP – Rounds & Reps)
10 min AMRAP:
1000/800 Bike ERG
6 Rig complex: 2 T2B, 2 Pullups, 2 C2B
12 SYNCHRO Burpees
2:00 REST
AMRAP 3 (AMRAP – Rounds & Reps)
10 min AMRAP:
1000-/800 SKI
20 Front Squats 115/75
20 Push Press
20 Thrusters