Announcements
Members, In case you missed it, We sent out an important email on 8/21 about gym etiquette.
If you have not read it, please do. We want to make sure your class experience here is always amazing!
EVENTS:
*Wellness Event w/Dr. Fred (Massage, Taping, Chiropractic Care) – 8/30 @ 11:15am
WEEK AT A GLANCE: This is our last micro cycle!
Monday, 8/25 – Back Squat % / (12) AMRAP
Tuesday, 8/26 – For Time
Wednesday, 8/27 – Deadlifts % / Clean & Jerk (BB Cycling) EMOM
Thursday, 8/28 – Partner WOD
Friday, 8/29 – For Time + AMRAP / (Remaining Time) 2RM Hang Squat Snatch
Saturday, 8/30 – For Time / 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, KB Snatches and Swings, Rope Climbs, and Machines (Time)
(30) For Time /
Goal: Sub 23
Competitor:
400 M RUN
3 LEGLESS ROPE CLIMBS
7/7 KB SNATCH 53/35
250/200 M ROW
400 M RUN
3 LEGLESS ROPE CLIMBS
21 KB SWINGS
12/9 CAL ECHO BIKE
400 M RUN
3 LEGLESS ROPE CLIMBS
7/7 KB SNATCH
250/200 M SKI ERG
400 M RUN
3 LEGLESS ROPE CLIMBS
21 KB SWINGS
500/400 M BIKE ERG
Rx: 53/35 KB
3 ROPE CLIMBS
ECHO/SKI/BIKE/ROW
Performance: 35/25 KB
12 STRICT RING ROWS
OR 2 ROPE CLIMBS
SKI/BIKE/ROW/ECHO
Modifications:
Running:
See Run MOD’s
at the whiteboard
Rope Climbs:
2 (1) Partial
Rx R.C. or Knotted
6 (4) Lay to
Stand R.C.
(space permitting)
KB Work: Scale
the load. Opt.:
DB Snatches.
Machine: Adjust
the work as
needed. Char w/
your coach.