Announcements

*** GREAT NEWS! T-shirts / tanks are in and will be ready for pick up on Monday afternoon ***

IMPORTANT! Members, Please be courteous to your coach during the warm-up & WOD briefings. We LOVE to see members connecting during class, but it can sometimes feel disruptive and discouraging when members are having in-depth conversations while the coach is talking. Thank you in advance for your cooperation.

Next BRING A FRIEND DAY is Sat, 9/7. RSVP a first time guest & local resident – text Aida 754-204-5168.

Next BroYoga Class: Sat, 9/7 11:15am & Thur, 9/19 6AM.

Members, We sent out an important email on 8/1 re: a change in membership rates. If you have not read it,

please do before 9/1.

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

Machine Work, Stict Press, and Burpees (AMRAP – Reps)

A/B/C Clock: 25

(7) AMRAP

Goal: 3R-4R+

*Strict Press is from

the ground.

Competitor:

*BUY IN: 500/400 M SKI

7 STRICT PRESS 115/75

7 LAT BURPEES OTB

Rx:

*BUY IN: 500/400 M ROW

95/65 BB

Performance:

*BUY IN: 24/28 CAL ECHO

75/55 +/-

Modifications:

Strict Press: Scale the load

or use 2 DB’s

Lat Burpees OTB:

Up/Down + Hop Over

or Step Over

2:00 Rest, then begin the

B WOD…

Machine Work, Push Press, Burpees (AMRAP – Reps)

(7) AMRAP

Goal: 3R-4R+

*Push Press is from the

ground. Deduct the A

WOD + 2:00 Rest from your

B time.

Competitor:

*BUY IN: 24/18 CAL ECHO

7 PUSH PRESS 135/95

7 LAT BURPEES OTB

Rx:

*BUY IN: 500/400 M SKI

115/75 BB

Performance:

*BUY IN: 500/400 M ROW

95/65 +/-

Modifications:

Same as A WOD

Rest 2:00, then begin the

C WOD…

Machine Work, Push Jerks, Burpees (AMRAP – Reps)

(7) AMRAP /

Goal: 3R-4R+

*Push Jerks are from

the ground. Deduct the

A/B WOD + 4:00 Rest from

your B time.

Competitor:

*BUY IN: 500/400 M ROW

7 PUSH JERKS 155/105

7 LAT BURPEES OTB

Rx:

*BUY IN: 24/18 CAL ECHO

135/95 BB

Performance:

*BUY IN: 24/28 CAL SKI

115/75 +/-

Modifications:

Same as A WOD

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