Announcements
*EVENTS:
Coach Gina H’ Farewell Gathering, Fri, 6/13 @ 7PM – Tap 42 (Coral Springs)
FREE Rope Climb/Dub workshop Sat, 6/14 @ 11:15AM w/Jacki
FREE BroYoga 6/28 @ 11:15am
FREE CFLPF Surf Lesson (All Levels) 6/28 @9:30am – RSVP to Tom 954-263-7974
FREE POOL WOD’s: JUNE 21st & JULY 26th @ 9am w/Laura (Township Pool)
WEEK AT A GLANCE:
Monday, 6/9 – Strict Press % / 3R For Time (Courtesy of PRVN FITNESS)
Tuesday, 6/10 – 8 Rounds For Time
Wednesday, 6/11 – Front Squats % / For Time (CrossFit Workout of the Day 250603)
Thursday, 6/12 – For Time “ACTIVE RECOVERY”
Friday, 6/13 – 4 Rounds For Time
Saturday, 6/14 – For Time
*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, Cleans, and Burpee Box Jump Overs (Time)
(30) For Time /
Goal: Sub 25
Score is total time,
rest included.
Competitor:
250/200 M ROW
15 POWER CLEANS 185/125
15 BURPEE BJO “24/20
250/200 M ROW
*REST 2:00
12/9 CAL ECHO
12 POWER CLEANS 205/145
12 BURPEE BJO
12/9 CAL ECHO
*REST 2:00
250/200 M SKI ERG
9 POWER CLEANS 225/155
9 BUPREE BJO
250/200 M SKI ERG
Rx:
135/95 *155/105 *185/125
ECHO/SKI/ROW
Performance:
95/65 *115/75 *135/95+/-
SKI/ROW/ECHO
Modifications:
Machine Work:
Scale as needed.
Chat w/your coach.
Power Cleans:
Scale the load
or perform Hang
Power Cleans (BB
or 2 DB’s)
Burpee BJO: Scale
to Up / Down +
the Box height or
jump onto stacked
plates or Step Up
& Over’s.
.