Announcements
EXCITING NEWS! We have a NEW t-shirt / tank design coming out this Wed, 7/17. Checkout the whiteboard!
Sale ENDS 7/27 12N.
Members, FYI… The gym will be closing promptly at 11:15am next Sat, 11/20 for a Team meeting.
Next BroYoga Class: Thur, 7/18 6AM.
BRING A FRIEND DAY – Sat, 8/3 *. RSVP a first time guest & local resident.
Important Reminder! Our reservation policy requires that all members sign up for classes in advance. Please do not come to the gym without a reservation. We have had more than 19-21 members show up for the same class. This not only causes chaos for the coach on duty but it’s also a liability for the gym. We take pride in ensuring that every member has a spot on the floor and is kept safe. It takes 2 sec to reserve.. please respect the policy.
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
Machine Work, Running, KB Snatches, KB Swings, Push Ups, and Sit Ups (AMRAP – Rounds and Reps)
(28:30) 4 x (6) AMRAP /
Goal: 225-300 (12-15 RDS)
PARTNER WOD!
*Partner A: ME Machine.
Partner B: 1 Round of
the AMRAP, then atheltes
switch.
MAX Cals & Total Rounds
+ Reps = your score! REST :90
Sec B/T Intervals.
*BUY-IN: 200 M RUN (together)
at the start of each interval.
A) ME CAL ROW
–
5/5 KB SNATCHES
12 C2G PUSH UPS
15 BF SIT UPS
B) ME CAL ECHO BIKE
–
10 KB SWINGS
12 C2G PUSH-UPS
15 BF SIT UPS
C) ME CAL SKI ERG
–
5/5 KB SNATCHES
12 C2G PUSH UPS
15 BF SIT UPS
D) ME CAL BIKE ERG
–
10 KB SWINGS
12 C2G PUSH-UPS
15 BF SIT UPS
Rx: 53/35
Performance: 35/20
Modifications:
Run: Parking Lot Run
or (2) DB Farmers Carry.
Machine Work: Adjust as
needed. Lower damper!
KB Snatches: Lighten the
load or DB Hang
Power Snatches.
KB OH Swings: Lighten the
load or Russian Swings.
Swings