Announcements
Reserve and SIGN IN on iPAD on arrival
~*CONSISTENCY CLUB* Each MONTH 12+/20+ classes for sticker & Prize Drawing. You could be the October Winner!
~HYROX Training Classes Thursdays, Sundays 8:00AM, HYROX only memberships available
~10/17 AM CLASSES, Barbells and Barbies Breast CA Community WOD and Fundraiser, Vendors:Spirit Contest:Prizes
~10/24 Sandbox Games Comp @ CF Pompano Beach
~10/24 Broyoga 11:15 AM FREE for ALL
~10/31 Halloween Costume Contest during AM Classes
~11/27 Friendsgiving Potluck Social after AM Classes
~Save the Date LPF Holiday Party Saturday 12/12
Week at a Glance:
Mon, 10/12-Front Squat/8 AMRAP
Tue, 10/13-Pull-ups/FT
Wed, 10/14-10 RFT
Thur, 10/15- HYROX and Oly
Fri, 10/16-Push Press/4×2:00 AMRAP
Sat, 10/17- Barbies and Barbells all AM Classes!
Sun, 10/18-HYROX 8AM
All reservation support to Heather 954-296-1693 / Heather.cflpf@gmail.com
General Q’s: Andrea 954-994-4227 / info@crossfitlpf.com
Crossfit LPF – CrossFit
Front Squat
(28) A/B Clock:
(15) 5 reps x 5 sets @ 65%, warm up 2-3 sets building weight before completing all 5 sets at the same working weight. No failures, or lower weight. rest 60-90 seconds between sets.
Strength alternative:
50 M Sled push
PL Sandbag Carry
1:00 Plank hold
How to find your estimated 1RM
1 RM = (3 RM from last week) / 0.92
5:00 Transition then…
CrossFit Games Open 14.3 (AMRAP – Reps)
8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24″ / 20″
15 Deadlifts, 185# / 135#
15 Box Jumps, 24″ / 20″
20 Deadlifts, 225# / 155#
15 Box Jumps, 24″ / 20″
25 Deadlifts, 275# / 185#
15 Box Jumps, 24″ / 20″
30 Deadlifts, 315# / 205#
15 Box Jumps, 24″ / 20″
35 Deadlifts, 365# / 225#
15 Box Jumps, 24″ / 20″
CrossFit Games Open 14.3 (AMRAP – Reps)
(8) AMRAP:
Goal finish the round of 25 Deadlifts
Rx-
10 Deadlifts, 135# / 95#
15 Box Jumps, 24″ / 20″
15 Deadlifts, 185# / 135#
15 Box Jumps, 24″ / 20″
20 Deadlifts, 225# / 155#
15 Box Jumps, 24″ / 20″
25 Deadlifts, 275# / 185#
15 Box Jumps, 24″ / 20″
30 Deadlifts, 315# / 205#
15 Box Jumps, 24″ / 20″
35 Deadlifts, 365# / 225#
15 Box Jumps, 24″ / 20″
P-
M 95/135/185/225/275/315
W 65/95/115/135/155/185