Announcements
Please, Reserve classes in advance and SIGN IN on iPAD when you arrive
We are starting a 9 week power strength training block! Please keep your lifting scores logged in Wodify so you can keep track of your percentages to track your progress. This week we establish a baseline.
EVENTS:
Summer Teen Program STARTS THIS WEEK
Surf Lessons with Tom Sat, 6/13 9:30 AM
Broyoga Sat 6/20 @11:15 AM
HSPU and HS Walks Workshop Sat, 6/27 @ 11:15AM $20 members/$25 non-members
4th of July PARK WOD & BBQ Family Welcome Sat, 7/4 @ 10:00AM
Week at a Glance:
Mon, 6/8 – Backsquat/For Time
Tue, 6/9- 3 Min AMRAP x4/Core
Wed, 6/10- Shoulder Press/AMRAP
Thur, 6/11- Hybrid Training 38 Min AMRAP
Fri, 6/12- Deadlift/Diane
Sat, 6/13- Partner WOD
General Member Q’s: Andrea 954-994-4227 / info@crossfitlpf.com
All reservation support to Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
Workout (AMRAP – Reps)
(30) A/B Clock
(21) From CrossFit.com
For 4 rounds, complete as many reps as possible in 3 minutes of:
21 BF sit-ups
15 box jump-overs 24/20
9 squat cleans 135/95
Max toes-to-bars in remaining time
Rest 3 minutes between rounds.
Performance: 95/65 +/-, 24/20″
Max knee raises in remaining time, or modify to toes to rig
3:00 Transition into…
Core Work (Checkmark)
6 Minutes :45/:15 work/rest intervals
R side plank
L side plank
Bird/Dog