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.