Announcements
Members, One of our LPF’ers “Danni” fell while running on the sidewalk at the gym. Unfortunately, she was severely injured & will need multiple surgeries. A dear friend of hers started a GoFundMe to help her pay for some of the medical bills and we wanted to share it with you. Please check your (7/25) email to learn more or to donate. Every dollar counts!
JUST IN! We will be moving back to percentage % work for strength. Percentage work is a great way to build strength & measure your progress. We will announce 1RM days in advance. Alternatives will be offered!
BRING A FRIEND DAY – Sat, 8/3. RSVP a first time guest & local resident – text Aida 754-204-5168.
Next BroYoga Class: Sat, 8/10 (11:15AM) & Thur, 8/22 (6AM).
Need help? Contact Aida 754-204-5168 / info@crossfitlpf.com or Heather 954-296-1693 / heather.cflpf@gmail.com
during normal business hours, including Saturday 9AM – 12N or In-App Chat with us!
Crossfit LPF – CrossFit
Machine Work, Jump Rope, Thrusters, and Pull Ups (Time)
(32) For Time /
Goal: Sub 25
Competitor:
*BUY-IN: 1000/800 M ROW
50 DOUBLE UNDER’S (ea. round)
27-21-15-9
THRUSTERS 115/75
C2B PULL UPS
Rx:
*BUY-IN: 1000/800 M SKI ERG
95/65 / PULL UPS
Performance:
*BUY-IN: 40/30 CAL ECHO BIKE
75/55+ / JUMPING PULL UPS
75 SINGLE UNDER’S (ea. round)
Modifications:
Machine Work: Adjust the
work as needed. Chat with your
coach
Dubs: Scale up to Double
Under attempts or a mix or
7/5 Cal Ski Erg
Thrusters: Lighten the load
or 2 DB Thrusters
Gymnastics: Scale up to
12-15-9 or 12-9-7 Rx Pull
Ups or 27-21-15-9 Strict Ring
Rows