Announcements
Please, Reserve classes in advance and SIGN IN on iPAD when you arrive
We are starting a 9 week power strength training block! Please keep your lifting scores logged in Wodify so you can keep track of your percentages to track your progress. This week we establish a baseline.
EVENTS:
Summer Teen Program STARTS THIS WEEK
Surf Lessons with Tom Sat, 6/13 9:30 AM
Broyoga Sat 6/20 @11:15 AM
HSPU and HS Walks Workshop Sat, 6/27 @ 11:15AM $20 members/$25 non-members
4th of July PARK WOD & BBQ Family Welcome Sat, 7/4 @ 10:00AM
Week at a Glance:
Mon, 6/8 – Backsquat/For Time
Tue, 6/9- 3 Min AMRAP x4/Core
Wed, 6/10- Shoulder Press/AMRAP
Thur, 6/11- Hybrid Training 38 Min AMRAP
Fri, 6/12- Deadlift/Diane
Sat, 6/13- Partner WOD
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
Partner Saturday! (Time ↓ Shorter is Better)
Partner Saturday, Break up reps anyway!
(35) 4 RFT:
30 Thrusters 135/95
30 Box Step and Over (2 DB) 50/35
30 Alt DB Snatch 50/35
*Cardio
C Start: 2000/1600 M Bike ERG
RX Start: 1000/800 M ROW
P Start: 1000/800 M SKI
48/36 Cal ECHO
RX: Barbell 115/75, DB 45/25
P: Barbell 75/55, DB 40/20