Announcements
It’s POOL TIME! Save the Date… Saturday, 6/29 & 7/13 (8:30am – 10:00am) @ the Township Center Pool. The gym will be CLOSED on this day, so sign-up in WODIFY. Bikini’s NOT required & modifications will be offered. Can’t swim? No problem. Sign-up anyway… we’ve got you covered!
Next BroYoga Classes:
JUNE: Thur, 6/20 6AM
JULY: Sat, 7/6 11:15AM & Thur, 7/18 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
Squat cleans, Front Squats, and Burpees (Time)
A/B Clock: 28
4 Rounds For Time /
Goal: Sub 9
3 SQUAT CLEANS
6 FRONT SQUATS
9 LATARAL BURPEES OTB
Competitor: 185/125
Rx: 155/105
Performance: 95/65+
Modifications:
Squat Cleans: Lighten the load
or switch to Power Cleans (BB
or 2 DB’s). Add reps if needed.
Front Squats: Lighten the load
or switch to 2 DB’s – add reps
if needed.
Burpees OTB: Up / Down + Hop
or Step Up Over’s
Rest as needed then move
onto the B workout…
Burpee Hang Clean and Wall Walks (Time)
4 Rounds For Time /
Goal: Sub 9
8 (1) ALT DB BURPEE +
HANG SQUAT CLEAN
4 WALL WALKS
Competitor: 65/45
Rx: 50/35
Performance: 35/20+
Modifications:
DB Hang Squat Clean: Lighten
the load or switch to 12 Hang
Power Cleans (Alt.)
Wall Walks: Partial Wall Walks,
Wall Planks (hold, no walk) or
8 C2G Walk Outs.