Announcements
*EVENTS:
Labor Day Partner WOD – Sat, 9/1 – AM Classes Only!
BroYoga – Sat, 9/13 @ 11:15am
WEEK AT A GLANCE:
Monday, 9/1 – Labor Day Partner WOD – 9 Rounds For Time
Tuesday, 9/2 – For Time
Wednesday, 9/3 – Front Squats % / (10) AMRAP
Thursday, 9/4 – For Time
Friday, 9/5 – Shoulder Press % / (13) AMRAP
Saturday, 9/6 – Bring A Friend Day “Partner WOD” For Time
*Reminder, Please wipe down & put away all of your equipment after your WOD -This includes sweat & chalk marks.*Parents, kiddos are not allowed to play with the equipment, bands included. TY!
Contact us (weekdays): Aida 754-204-5168 / Heather: 954-296-1693. Note: The office is closed Sat, 12N – Mon, 9AM.
Email us: info@crossfitlpf.com / heather.cflpf@gmail.com (weekends).
Crossfit LPF – CrossFit
Running, Machines, and Med Ball Work (Time)
(30) For Time /
Goal: Sub 23
Competitor
20 BALL SLAMS 50/30
20 STEP UP & OVERS
w/BALL “24/20
500/400 M ROW
18 BALL SLAMS
18 STEP UP &
OVERS w/BALL
24/18 CAL ECHO
16 BALL SLAMS
16 STEP UP &
OVERS w/BALL
500/400 M SKI ERG
12 BALL SLAMS
12 BALL STEP UP &
OVERS w/BALL
1000/800 M BIKE ERG
8 BALL SLAMS
8 BALL STEP UP &
OVERS w/BALL
400 M RUN
Rx: 40/20 BALL
ECHO/SKI/BIKE ERG/ROW/RUN
Performance: 30/15 BALL
SKI/BIKE ERG/ROW/ECHO/RUN
Modifications:
Ball Slam: Scale
the load.
Step Up & Over’s:
Scale the box
height with or
without weight.
Machine: Adjust
as needed.
Running: See
Run MOD’s at
the whiteboard.