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.

We expect to have our NEW t-shirts / tanks in & ready to hand out by Mon, 8/26. There was a shipping delay. Stay Tuned!

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

Shoulder Press (Weight)

A/B Clock: 30

(12) SHOULDER PRESS (rack) %

*Based off 90% of your

1RM, warm-up to 65%,

then perform:

65% x 5

75% x 5

85% x 5+ (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

*The min for ME Reps

is at least 5 reps.

SCALE DOWN:

5 Rep Heavy Shoulder Press

STRENGTH ALTERNATIVE:

(15) AMRAP

30 KB Overhead Swings

15/12 Ski Erg

30 Plank Shoulder Taps

250/200 M Bike Erg (Standing)

3:00 transition into

the B workout…

Jump Rope, Hang Power Clean, and Hand Stand Push Ups (Time)

(15) 4 Rounds For Time /

Goal: Sub 13

Competitor:

65 DOUBLE UNDER’S

10 HANG POWER CLEANS 155/105

HANDSTAND WALK x 2

(Pilar to Pilar = 1)

Rx:

65 DOUBLE UNDER’S

10 HANG POWER CLEANS 135/95

15 HANDSTAND PUSH UPS

Performance:

90 SINGLE UNDER’S

10 HANG POWER CLEANS 95/65+/-

16 DB PUSH PRESS 35/15 +/-

or 6-10 HS PUSH UPS

(Rx or assisted)

Modifications:

Jump Rope: Scale up

to Dub attempts or a

mix (1:00) or 7/5 Ski

Erg.

Hang Power Cleans:

Lighten the load or

use 2 DB’s.

Handstand Push Ups:

Scale up to HSPU attempts,

any style: Rx, ABMAT, Box

or Pike Push Ups, or 16

Hand Release Push Ups.

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