Announcements
*EVENTS:
Annual 4th of July PARTNER WOD (AM Classes ONLY, RSVP required)
BRING A FRIEND DAY: Sat, 7/5 (1st Time Guests, Local Residents)
BroYoga: Sat, 7/12 @ 11:15am
FREE POOL WOD’s: JULY 26th @ 9am w/Laura (Township Aquatic Center)
WEEK AT A GLANCE:
Monday, 6/30 – For Time / Snatch + OH Squat Complex
Tuesday, 7/1 – 5×4:00 AMRAP’S – Courtesy of CrossFit LA – “THE CHIEF IS DEAD”
Wednesday, 7/2 – (12) AMRAP / (12) AMRAP
Thursday, 7/3 – (35) ACTIVE RECOVERY
Friday, 7/4 – 5 Rounds For Time – Independence Day “PARTNER WOD”
Saturday, 7/5 – BRING A FRIEND DAY WOD (Partner / Individual WOD Options)
*Please wipe down & put away all of your equipment after your WOD, machines included.
*Parents, kiddos are not allowed to play with the equipment, bands included. TYSM!
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). Thank You!
Crossfit LPF – CrossFit
Power Cleans, Push-Ups, Air Squats, and Deadlifts (AMRAP – Rounds and Reps)
(24) 5×4:00 AMRAP’S
Goal: 18-20R+
“THE CHIEF IS DEAD”
Courtesy of CrossFit LA
*Rest 1:00 b/t AMRAPS.
Continue where you left
off.
Rx:
3 POWER CLEANS 135/95
6 PUSH UPS
9 AIR SQUATS
12 DEADLIFTS
Performance:
95/65 +/-
Modifications:
Power Cleans:
Scale the load
or perform Hang
Power Cleans
(BB or 2 DB’s).
Push Ups:
Knees
Air Squats:
Squat to WB
Deadlifts:
Scale the load
or perform KB
Sumo Deadlifts
or 2 DB Deadlfts.