Announcements
THIS WEEK- We start a strength cycle of Front Squats, Push Press and Pull-up progressions to help guide our training
Reserve and SIGN IN on iPAD on arrival
~*CONSISTENCY CLUB* Each MONTH 12+/20+ classes for sticker & Prize Drawing. Congratulations to Robert Llanes Sept Winner! Who’s October!?
~HYROX Training Classes Thursdays, Sundays 8:00AM, HYROX only memberships available
~10/17 AM CLASSES, Barbells and Barbies Breast CA Community WOD and Fundraiser, Vendors:Spirit Contest:Prizes
~10/24 Sandbox Games Comp @ CF Pompano Beach
~10/31 Halloween Costume Contest during AM Classes
~11/27 Friendsgiving Potluck Social after AM Classes
~Save the Date LPF Holiday Party Saturday 12/12
Week at a Glance:
Mon, 10/5-Snatch Complex/3 RFT
Tue, 10/6-Front Squat/FT
Wed, 10/7-Pull-ups/EMOM
Thur, 10/8- HYROX and Oly
Fri, 10/9-Push Press/6AMRAPx2
Sat, 10/10- Partner WOD
Sun, 10/11-HYROX 8AM
All reservation support to Heather 954-296-1693 / Heather.cflpf@gmail.com
General Q’s: Andrea 954-994-4227 / info@crossfitlpf.com
Crossfit LPF – CrossFit
Partner Saturday (Time)
(35) For Time:
Goal Sub 28
Buy In: 500m Run Together (ONCE around the building)
Then 5 Rounds — split reps anyway:
20 HR Push Ups
20 Deadlifts 185/125
100 Dubs
200 M Object Carry (choose ball, sandbag, each-other)
Buy Out: 500m Run Together
Rx- BB 155/105
P- BB 135/95, 150 Singles
Object carry should be heavy enough that it is NOT a run
Modifications- lighten the load,
Run- do a machine alternative. Pushups- on your knees, or elevated with barbell on the rig emphasis on keeping core engaged and body in plank position throughout.
Deadlift- use a KB or DBs instead of a Barbell
Performed solo- half the reps, except full run distance.