Announcements
WOD’s – Week at a Glance:
Monday, 9/16 – (15) Front Squats % / (13) E3MOM x 4 Rounds
Tuesday, 9/17 – (25) 9 / 7 / 5 AMRAP’S
Wednesday 9/18 – (15) Shoulder Press % / (12) For Time
Thursday 9/19 – (30) Active Recovery
Friday, 9/20 – For Time (Proving Grounds) / (Remaining Time) 3RM Push Jerk
Saturday, 9/21 – (30) For Time
Upcoming BroYoga Classes: Sat, 10/5 11:15AM & Thur, 10/17 6AM
Next BRING A FRIEND DAY: Sat, 10/5. RSVP a first time guest & local resident – text Aida 754-204-5168
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
Rowing and Burpees (AMRAP – Rounds and Reps)
(7) AMRAP A
Goal:
12/9 CAL ROW
6 BURPEES OVER THE ROWER
GROUP 1: A/B/C/D
GROUP 2: B/C/D/A
GROUP 3: C/D/A/B
Echo Bike and Jump Rope (AMRAP – Rounds and Reps)
(7) AMRAP B
Goal:
Rx:
9/7 CAL ECHO BIKE
35 DOUBLE UNDERS
Performance:
50 SINGLE UNDERS
Ski Erg and Burpees (AMRAP – Rounds and Reps)
(7) AMRAP C
Goal:
9/7 CAL SKI ERG
9 BURPEES TO TARGET
Bike Erg and Ball Slams (AMRAP – Rounds and Reps)
(7) AMRAP D
Goal:
12/9 BIKE ERG
12 BALL SLAMS
Competitor: 50/30
Rx: 40/20
Performance: 30/15