Announcements
Members, * BRING A FRIEND DAY – Sat, 7/6 *. RSVP a first time guest & local resident.
FYI! BroYoga Classes are JULY: Sat, 7/6 11:15AM & Thur, 7/18 6AM.
Our next Pool WOD is Sat, 7/13 (9:30am – 11:00am) @ the Township Center Pool. Shorts & tee is OK. Mod’s will be offered.
Can’t swim? No problem. The gym will be CLOSED on this day… sign-up in WODIFY!
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
Jump Rope, Deadlifts, Wall Ball Shots, and Burpees (Time)
(35) For Time /
Goal: Sub 30
Partner WOD! You go, I go (except for
the Burpees). Split the reps any way.
Perform the Jump Rope at the start
of each round.
*Perform 10 LAT “SYNCHRO” BURPEES
OTB E3MOM
5-10-15-20-25-30
*60 DOUBLE UNDER’S
DEADLIFTS
10-20-30-40-50-60
WALL BALL SHOTS
Competitor:
245/170 BB * 20/14 WB
Rx:
225/155 BB, * 20/14 WB
Performance:
115/75+ BB * 14/12+ WB
80 Single Under’s
Modifications:
Burpees OTB: Up / Down
+ Burpee Hop or Step Over.
Jump Rope: Scale up to Dub
attempts or a mix for 1:00.
Deadlifts: Lighten the load
or perform KB Sumo Deadlifts.
Wall Ball Shots: Lighten the
load or Squat to ball.