Announcements
JUST IN, We are switching things up! Soon, we will be moving back to percentage % work for strength. Percentage work is a great way to build strength & measure your progress. We will announce 1RM days in advance. This Wed (7/24), we will 1RM Deadlift. Alternatives will be offered!
*Reminder! Our t-shirt sale ENDS Sat, 7/27 (12N). Check out the whiteboard!
BRING A FRIEND DAY – Sat, 8/3. RSVP a first time guest & local resident – text Aida 754-204-5168.
Next BroYoga Class: Sat, 8/10 (11:15AM) & Thur, 8/22 (6AM).
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 take pride in ensuring that every member has a spot on the floor and is kept safe. Please reserve your classes in advance.
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
Front Squat (1×3 FRONT SQUAT)
A/B Clock: 30
(15) Work up to a heavy 3 Rep Front Squat (rack) for the day.
Add weight based on feel.
Partner up!
Strength Alternative:
AMRAP
20 Air Squats
15 Ball Slam
1:00 Wall Sit
(below depth / banded)
9/7 Calorie Ski Erg
3:00 transition into B
workout…
Jump Rope, Lunges, and Toes to Bar (AMRAP – Rounds and Reps)
(12) For Time /
Goal: Sub 9
48 DOUBLE UNDER’S
21-15-9 TOES TO BAR
24 ALT. BACK RACK R-LUNGES
Competitior: 115/75
Rx: 95/65
Performance: 75/55+
56 SINGLE UNDER’S
HANGING KNEE RAISES
Modifications:
Dubs: Scale up to Dub
attempts or a mix or
9/7 Ski Erg
Toes to Bar: Toes to Bar
(Ring) attempts or a mix
or Toes to Rig (BF Sit Ups)
Reverse Lunges: Lighten the
load or switch to Suitcase
Lunges (any style) or Lunges
(any style, no weight)