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

HAPPY INDEPENDENCE DAY!

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

*60 DOUBLE UNDER’S

5-10-15-20-25-30

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.