Announcements
Members, Join us! We have 6 TEAMS competing this Sat, 10/4 at the PCCF Throwdown.
- Location: Halpatiokee Park – 8303 SW Lost River., Stuart, FL 34997 (FREE Parking)
- Visit palmcitycrossfit.com for more info
Drum Roll Please…
LANE 8 – NO CARDIO CLUB “Erik & Mark”
WOD 1: 9:25AM
WOD 2: 12:54PM
WOD 3: 4:38PM
LANE 6 – FIT TOGETHER “Yas & Christina”
WOD 1: 10:25AM
WOD 2: 2:10PM
WOD 3: 5:30PM
LANE 3 – CARDIO QUEEN & CAFFEINE MACHINE “Donnalee & Stefany”
WOD 1: 10:40AM
WOD 2: 2:29PM
WOD 3: 5:43PM
LANE 7 – CAPTAIN AMERICA & MIGHTY MOUSE “Phil & Andrea”
WOD 1: 10:55AM
WOD 2: 2:48PM
WOD 3: 5:56PM
LANE 8 – OIL CAN HARRY & THE SERPENT QUEEN “Casey & Coreen”
WOD 1: 10:55AM
WOD 2: 2:48PM
WOD 3: 5:56PM
LANE 9 – SKATES & SQUATS “Jimmy & Jacy”
WOD 1: 10:55AM
WOD 2: 2:48PM
WOD 3: 5:56PM
Come support your sport & your box. Don’t forget to wear your LPF shirt!
Crossfit LPF – CrossFit
Running, Pull Ups, Devil Press, and Box Jump Overs (AMRAP – Rounds and Reps)
(25) AMRAP /
Goal: 3R-4R+
BRING A FRIEND DAY
– PARTNER WOD
*Split the relay runs
evenly. Each athlete
must complete 1
full set before
tagging in their
partner.
Competitor:
4 X 200 M RUN
RELAY RUNS
4 SETS:
6 C2B PULL UPS
6 (2) DEVIL PRESS 50/35
6 BOX J/OVER’S “30/24
Rx:
45/25 DB * “24/20
Box / PULL UPS
Performance:
35/15 DB * 24/20
Box / PULL UPS
OR J-PULL UPS
Modifications:
Running: See
Run MOD’s at
the whiteboard.
Pull Ups: Scale
the reps or
perform a mix
of any variation
or scale to 9 (7)
Strict Ring Rows.
Devils Press:
Scale the load
or perform
Up Down +
2 or 1 DB Snatches.