Announcements
Reserve and SIGN IN on iPAD on arrival
~*CONSISTENCY CLUB* 12+ Classes=LIMITED EDITION Oct Sticker, 20+ Classes=Prize Drawing
~HYROX Training Classes Thursdays, Sundays 8:00AM, Contact Andrea for memberships
~10/31 Halloween Costume Contest during AM Classes !Prizes-TREATS for you or your car!
~11/7 BROYOGA 11:15 AND BRING A FRIEND DAY ALL AM CLASSES
~11/14 FREE Surfing Lessons Deerfield Beach with Tom – sign up on clipboard
~11/27 Friendsgiving Potluck Social after AM Classes
~LPF Holiday Party Saturday 12/12 6:00 PM
Week at a Glance:
Mon, 10/26-Pull-ups/FT
Tue, 10/27-FS/12 RFT
Wed, 10/28-Clean Complex/AMRAP
Thur, 10/29- HYROX and Oly
Fri, 10/30-Push Press/AMRAPx4
Sat, 10/31-HALLOWEEN PARTNER WOD and COSTUME CONTEST
Sun, 11/1-HYROX 8AM, open gym 9-11
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
(30) A/B Clock:
(12) 4 reps x 5 sets @ 75%, warm up 2-3 sets building weight before completing all 5 sets at the same working weight. No failures, or lower weight. rest 1-2 minutes between sets.
Strength alternative:
3-4 rounds:
:45 sec Wall sit hold
1:00 ski
100 foot bear crawl, stay low to the ground
10 Alt 90/90 hip stretch
3:00 Transition then…
Dubs and HSPU (Time)
(15) 12 rounds for time of:
Goal Sub 12
C-
21 double-unders
3 Deficit HSPU (plates 45/25)
Rx- HSPU
P- 42 singles, DB Strict press 35/20
Modifications- 5 Cal Ski instead of dubs