Announcements
IMPORTANT! Members, Please be courteous to your coach during the warm-up & WOD briefings. We LOVE to see members connecting during class, but it can sometimes feel disruptive and discouraging when members are having in-depth conversations while the coach is talking. Thank you in advance for your cooperation.
*** Join us TOMORROW for the LAZAR Tribute WOD ***
Percentage Work starts this week – Back Squats on Tue, 8/13 & Deadlifts on Wed, 8/14. Don’t miss out!
Next BroYoga Class: Thur, 8/22 (6AM).
Next BRING A FRIEND DAY is Sat, 9/7. RSVP a first time guest & local resident – text Aida 754-204-5168.
Members, We sent out an important email on 8/1 re: a change in membership rates. If you have not read it,
please do before 9/1.
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
Deadlift (Weight)
(15) Strength
DEADLIFT # WORK
65% x 5
75% x 5
85% x 5+ (Max Effort Reps, don’t go to total failure, leave 1 or 2 reps in the tank)
Athletes will be working off 90% of your Deadlift Max, for example:
MAX is 300 lbs
90% = 270
65% of 270 = 175
75% of 270 = 200
85% of 270 = 230
Running, KB Swings, and Rope Climbs (Time)
(12) 3 RFT
Goal:
Competitor:
400 M RUN
21-15-9
KB SWINGS 70/53
3-2-1
LEGLESS ROPE CLIMBS
Rx:
24-18-12
KB SWINGS 53/35
3-2-1
ROPE CLIMBS
400 M RUN
Performance:
400 M RUN
24-18-12
KB SWINGS 35/25
16-12-8
RING ROWS