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 (Time)

(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)

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