Announcements
JUST IN! Starting this month, we will be posting “WOD – The week at a glance” to help support your fitness needs.
See below…
Monday, 9/2 – Labor Day Hero WOD “ROY”
Tuesday, 9/3 – Front Squat % / Met Con
Wednesday 9/4 – Strict Press % / Met Con x 2
Thursday 9/5 – Active Recovery
Friday, 9/6 – Met Con x 2
Saturday, 9/7 – “Bring a Friend Day” PARTNER WOD
Join us for our annual * Labor Day * WOD ! 10:00AM – 11:00AM Open Gym has been added to the Mon, 9/2 schedule.
Please do not come to the gym without a reservation.
Next BRING A FRIEND DAY is Sat, 9/7. RSVP a first time guest & local resident – text Aida 754-204-5168.
Next BroYoga Class: Sat, 9/7 11:15am & Thur, 9/19 6AM.
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
Front Squat (Weight)
A/B Clock: 31
(15) FRONT SQUAT (rack) %
*Based off 90% of your
1RM, warm-up to 70%,
then perform:
70% x 3
80% x 3
90% x 3+ (ME Reps but
not till failure – leave 1-2
reps in the tank)
EXAMPLE:
MAX is 300
90% = 270
65% of 270 = 175
75% of 270 = 200
85% of 270 = 230
*ME Reps is at least 3
SCALE DOWN:
3 Rep Heavy Front Squat
STRENGTH ALTERNATIVE:
(15) AMRAP
20 Squat Jumps
or Air Squats
20 Plank Shoulder Taps
1:00 Wall Sit (below depth)
Opt: Banded
Parking Lot Run
3:00 transition into
the B workout…
Machine Work, DB Front Squats, and Burpees Over the DB’s (Time)
(15) For Time /
Goal: Sub 13
Competitor:
36/30 CAL ROW
21 (2) DB FRONT SQUATS 50/35
21 LAT BURPEES OTDB(s)
20/14 CAL ECHO BIKE
15 (2) DB FRONT SQUATS
15 LAT BURPEES OTDB(s)
30/24 CAL SKI ERG
9 (2) DB FRONT SQUATS
9 LAT BURPEES OTDB(s)
Rx: 45/25 DB
ECHO/SKI/ROW
Performance: 35/20
SKI/ROW/ECHO
Modifications:
Machine Works: Scale as
needed. Chat with your coach.
Front Squats: Scale the
load.
Burpees OTDB: Up / Down
+ Hop or Step Over