Announcements
JUST IN! Members, Due to Hurricane Milton, the gym will close at 6PM tonight thru ALL of Thursday. We will reopen at 5AM on Friday. Stay Safe!
WOD’s – Week at a Glance!
Monday, 10/7 – (12) Strict Press for % / (15) For Time
Tuesday, 10/8 – (30) 3 Rounds For Time x 2
Wednesday 10/9 – (15) Front Squats for % / (12) AMRAP
Thursday 10/10 – (31) Active Recovery
Friday, 10/11 – (30) 5 Rounds For Time / (Remaining Time) Snatch / OH Squat Complex
Saturday, 10/12 – (30) 7 Rounds For Time
IMPORTANT! Please clean up after your workout. We are finding chalk smears on the gym floor, chalk inside the sanitation buckets and thumb tape, BB clips and chalk chips in the dirty rag bin, etc. This is not how we roll! A little EXTRA care goes a long way. Thank you in advance for your support!
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
Machine Work, Devil Press, Pull Ups, Push Ups, Air Squats (AMRAP – Rounds and Reps)
(24) 5 x 4:00 AMRAP
Goal:
Rest 1 min btw/ rds, start where you left off
Competitor:
BUY IN:
3 (2) DEVIL PRESS 50/35
MACHINE WORK
3 (2) DEVIL PRESS
AMRAP W/ REMAINING TIME
3 STRICT PULL UPS
5 PUSH UPS
7 AIR SQUATS
Rx:
45/25 DB
3 C2B PULL UPS
Performance:
35/20 DB
5 STRICT RING ROWS
Competitor:
RD 1: 250/200 M ROW
RD 2: 12/9 ECHO BIKE
RD 3: 250/200 M SKI ERG
RD 4: 500/400 M BIKE ERG
RD 5: 200 M RUN
Rx:
ECHO/SKI/BIKE ERG/RUN/ROW
Performance:
SKI/BIKE ERG/RUN/ROW/ECHO