Announcements
*EVENTS:
Annual 4th of July PARTNER WOD (AM Classes ONLY, RSVP required)
BRING A FRIEND DAY: Sat, 7/5 (1st Time Guests, Local Residents)
BroYoga: Sat, 7/12 @ 11:15am
FREE POOL WOD’s: JULY 26th @ 9am w/Laura (Township Aquatic Center)
WEEK AT A GLANCE:
Monday, 6/30 – For Time / Snatch + OH Squat Complex
Tuesday, 7/1 – 5×4:00 AMRAP’S – Courtesy of CrossFit LA – “THE CHIEF IS DEAD”
Wednesday, 7/2 – (12) AMRAP / (12) AMRAP
Thursday, 7/3 – (35) ACTIVE RECOVERY
Friday, 7/4 – 5 Rounds For Time – Independence Day “PARTNER WOD”
Saturday, 7/5 – BRING A FRIEND DAY WOD (Partner / Individual WOD Options)
*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
Machine Work, Snatches, C&J, and Burpees (Time)
(30) For Time /
Goal: Sub 25
*Bring A Friend Day!
Choose Opt. A
(Individual) or
Opt. B (Partner)
Competitor:
500/400 M ROW
15 POWER SNATCH 135/95
15 B-FACING BURPEES
10 POWER SNATCH
10 B-FACING BURPEES
24/18 CAL ECHO BIKE
15 CLEAN & JERK 155/105
15 B-FACING BURPEES
10 CLEAN & JERK
10 B-FACING BURPEES
500/400 M SKI ERG
Rx: 115/75*135/95
ECHO/SKI/ROW
Performance: 95/65*115/75
SKI/ROW/ECHO
*PARTNER OPTION:
You go, I Go! Break-
up any way. 1
Machine per
Team. Same #
& machine
rotation as
the above.
1000/800 M
BIKE ERG
16 POWER SNATCHES
16 B-FACING BURPEES
500/400 M ROW
12 POWER SNATCHES
12 B-FACING BURPEES
24/18 CAL ECHO
16 CLEAN & JERKS
16 B-FACING BURPEES
500/400 M SKI ERG
12 CLEAN & JERKS
12 B-FACING BURPEES
Modifications:
Machine: Adjust
as needed.
Chat w/your
coach.
Power Snatches:
Scale the load
or perform Hang
Power Snatches
or 24/20 Alt.
DB Snatches.
BF Burpees:
Up Down +
Hop Over or
Step Over’s.
Clean & Jerks:
Scale the load
or perform
Hang Power
Clean & Jerks
(BB or 2 DB’s)