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