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
~4th of July PARK WOD & BBQ Sat, 7/4 @ 10:00AM, GYM CLOSED
~Bring A Friend Day Sat, 7/11 AM Classes
~Broyoga Sat, 7/11 @11:15 AM
~TEAMS of 2 CROSSFIT COMPETITION – Sat , 8/1 @ 8:30 AM- $50 registration fee per team. Beg, int & RX, MM/MF/FF, We will be collecting back to school items to donate, PODIUM FINISH PRIZES
Week at a Glance:
Mon, 6/29 – Backsquat/FT
Tue, 6/30- Clean Cycle/Core
Wed, 7/1- Shoulder Press/FT
Thur, 7/2- E3MOM x6/10 AMRAP
Fri, 7/3- Deadlift/12 AMRAP
Sat, 7/4- Tradewinds Park WOD @ 10:00AM- Crescent Shelter, FUN workout, Friends, Family and Food. Potluck style, sign-up by the whiteboard. Reserve on Wodify, does NOT count toward your class count!
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
4th of July Workout (Time)
Warm up:
Burpee Plate Race, 2 teams
Teams of 3
Relay #1:
START and END line cones set up-
Teams begin at the START with 3 plates. Each teammate must carry a plate to the END then run back and tag the next teammate, who then also carries a plate to the END. Once all plates are at the END, all members run to the END together, and perform alternating as needed…
90 Plate G2O
90 Plate Squats
THEN, Return all plates to START in the same fashion. Relay ends when ALL teammates run together from END to START line.
Relay #2:
9 Rounds for time-
*Teammate 1 performs:
10 Plate Plank Burpees
10 Plate Thrusters
Sprint from START to END
Teammate 2 hold plate overhead
Teammate 3 hold plate in front of chest
*If a teammate drops the plate, working teammate must STOP working until plates are held in position again.
See you at Tradewinds Park at 10:00 AM WOD followed by a Family and Friends BBQ, Potluck Style!