Announcements
Members, * BRING A FRIEND DAY – Sat, 7/6 *. RSVP a first time guest & local resident.
FYI! BroYoga Classes are JULY: Sat, 7/6 11:15AM & Thur, 7/18 6AM.
Our next Pool WOD is Sat, 7/13 (9:30am – 11:00am) @ the Township Center Pool. Shorts & tee is OK. Mod’s will be offered.
Can’t swim? No problem. The gym will be CLOSED on this day… sign-up in WODIFY!
Important Reminder! Our reservation policy requires that all members sign up for classes in advance. Please do not come to the gym without a reservation. We have had more than 19-21 members show up for the same class. This not only causes chaos for the coach on duty but it’s also a liability for the gym. We take pride in ensuring that every member has a spot on the floor and is kept safe. It takes 2 sec to reserve.. please respect the policy.
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, Snatches, Overhead Squats, and Pull Ups (Time)
(30) For Time /
Goal: Sub 25
*Rest 2:00 between each part.
Deduct the 4:00 of Rest from
your overall time.
Competitor:
500/400 M ROW
9 HANG POWER SNATCHES 115/75
6 BAR OR RING MUSCLE UPS
250/200 M ROW
6 HANG POWER SNATCHES
4 BAR OR RING MUSCLE UPS
24/18 CAL ECHO BIKE
12 POWER SNATCHES
6 BAR OR RING MUSCLE UPS
12/9 CAL ECHO BIKE
9 POWER SNATCHES
4 BAR OR RING MUSCLE UPS
500/400 M SKI ERG
15 OVERHEAD SQUATS
6 BAR OR RING MUSCLE UPS
250/200 M SKI ERG
12 OVERHEAD SQUATS
4 BAR OR RING MUSCLE UPS
Rx: 95/65
ECHO/SKI/ROW
12/9 C2B PULL UPS
Performance: 75/55+
SKI/ROW/ECHO
12/9 PULL UPS
15/12 JUMPING PULL UPS
Modifications:
Machine Work: Adjust the
work as needed. Chat with
your coach.
Snatches: Lighten the load
or perform 12/16 Alt. DB
Snatches.
Pull Ups: Scale up to any
number of reps (9 or 6).
OH Squats: Lighten the
load or use a PVC or
perform Back Squats.