Announcements
THIS WEEK- We start a strength cycle of Front Squats, Push Press and Pull-up progressions to help guide our training
Reserve and SIGN IN on iPAD on arrival
~*CONSISTENCY CLUB* Each MONTH 12+/20+ classes for sticker & Prize Drawing. Congratulations to Robert Llanes for being Sept 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
~10/31 Halloween Costume Contest during AM Classes
~11/27 AM Class and Friendsgiving Potluck
~Save the Date LPF Holiday Party Saturday 12/12
Week at a Glance:
Mon, 10/5-
Tue, 10/6-
Wed, 10/7-
Thur, 10/8- HYROX and Oly
Fri, 10/9-
Sat, 10/10- Partner WOD
Sun, 10/11-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
(30) A/B Clock:
(15) Build up to a heavy set of 3 to establish an estimated 1 RM to begin our strength cycle.
Strength Alternative:
15 min AMRAP:
1:00 wall sit hold
25 BF sit ups
12/9 Cal Echo
100 M uneven (2) DB Carry
3:00 Transition into…
WB’s and Box Step Overs (Time)
(12) For Time /
Goal: Sub 9
C-
30 Wall Ball Shots 20/14
15 (2) DB Box Step up and overs 50/35
24 WB
12 (2) DB Box Step up and overs
18 WB
9 (2) DB Box Step up and overs
12 WB
6 (2) DB Box Step up and overs
*24/20″ Box (all divisions)
Rx- 20/14 WB, 45/25 DB’s
P- 14/12 WB, 35/20+/- DB’s
Modifications:
Wall Ball Shots: Lighten
the load or partial Squats, WB thrusters
Step Up & Over’s:
Lighten the load or
use no weight