Announcements
Members, 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. This is the LAST one of the summer.. don’t
miss out!
Next BroYoga Class: Thur, 7/18 6AM.
BRING A FRIEND DAY – Sat, 8/3 *. RSVP a first time guest & local resident.
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
DB Front Squats and Burpee Box Jump Overs (Time)
A/B Clock: 30
For Time /
Goal: Sub 12
1-2-3-4-5-6-7-8-9-10
(2) DB FRONT SQUATS
BURPEE BOX JUMP OVERS 24/20″
(Lat or Box Facing – your choice)
Competitor: 65/45 DB
Rx: 50/35 DB
Performance: 35/30+
Modifications:
DB Front Squats: Lighten the
load or scale to Air Squats.
Burpee Box Jump Over’s:
Use a lower box or scale to
Up / Down w/Step Up & Over’s
Paused Front Squat (1×3 Paused Front Squat)
(Remaining Time) Work up to a heavy
“3 Sec” Paused Front Squat. Add
weight based on feel. Partner
up!
Strength Alternative:
AMRAP or 3 Rounds (NFT)
1:00 Wall Sit (w/band) OR
20 Air Squats (jumping optional)
30 Crunches (any style)
9/7 Ski Erg
30 Crunhes (any style)