Announcements
Members, Our next Pool WOD is Sat, 7/13 (9:30am – 11:00am) @ the Township Center Pool. Shorts
& tee is OK. Mod’s will be offered. Can’t swim? No problem. This is the LAST one of the summer.. don’t
miss out!
Next BroYoga Class: Thur, 7/18 6AM.
BRING A FRIEND DAY – Sat, 8/3 *. RSVP a first time guest & local resident.
Important Reminder! Our reservation policy requires that all members sign up for classes in advance. Please do not come to the gym without a reservation. We have had more than 19-21 members show up for the same class. This not only causes chaos for the coach on duty but it’s also a liability for the gym. We take pride in ensuring that every member has a spot on the floor and is kept safe. It takes 2 sec to reserve.. please respect the policy.
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 (1 X 3 SHOULDER (STRICT) PRESS)
A/B Clock: 30
Work up to a heavy 3 Rep Shoulder Press for the day.
Add weight based on feel.
Partner up!
Strength Alternative:
AMRAP or 3 Rounds (NFT)
20 OH KB Swings
15/12 Calorie Ski Erg
20 ABMAT BF Sit Ups
Parking Lot Run (w/Ball)
3:00 transition into the B
workouts…
Running, Toes to Bar, Deadlifts, Hang Power Clean, and Shoulder to Overhead (Time)
For Time /
Goal: Sub 12
DT:
12 DEADLIFTS
9 HANG POWER CLEAN
6 SHOULDER TO OVERHEAD
Competitor:
200 M RUN
25 TOES TO BAR
*3 RDS OF “DT” 155/105
200 M RUN
20 TOES TO BAR
*2 RDS OF DT
200 M RUN
15 TOES TO BAR
*1 RD OF DT
Rx: 20/15/10 Toes to Bar
135/95 BB
Performance: 95/65 +
25-20-15 HANGING
KNEE RAISES
Modifications:
Running: Parking Lot
Runs or 250/200 M Row
or 500/400 M Bike Erg.
DT: Scale the load or
perform DT using 2 DB’s.
Toes to Bar: Scale up to
any # of Toes to Bar (Rings)
or perform 15-12-10 Toes to
Rig or 25-20-25 ABMAT BF
Sit Ups.