Announcements
*EVENTS:
Annual 4th of July PARTNER WOD (AM Classes ONLY, RSVP required)
BRING A FRIEND DAY: Sat, 7/5 (1st Time Guests, Local Residents)
BroYoga: Sat, 7/12 @ 11:15am
FREE POOL WOD’s: JULY 26th @ 9am w/Laura (Township Aquatic Center)
WEEK AT A GLANCE:
Monday, 6/30 – For Time / Snatch + OH Squat Complex
Tuesday, 7/1 – 5×4:00 AMRAP’S – Courtesy of CrossFit LA – “THE CHIEF IS DEAD”
Wednesday, 7/2 – (12) AMRAP / (12) AMRAP
Thursday, 7/3 – (35) ACTIVE RECOVERY
Friday, 7/4 – 5 Rounds For Time – Independence Day “PARTNER WOD”
Saturday, 7/5 – BRING A FRIEND DAY WOD (Partner / Individual WOD Options)
*Please wipe down & put away all of your equipment after your WOD, machines included.
*Parents, kiddos are not allowed to play with the equipment, bands included. TYSM!
Contact us (weekdays): Aida 754-204-5168 / Heather: 954-296-1693. Note: The office is closed Sat, 12N – Mon, 9AM.
Email us: info@crossfitlpf.com / heather.cflpf@gmail.com (weekends). Thank You!
Crossfit LPF – CrossFit
Running, Push Jerks, and Burpees (AMRAP – Rounds and Reps)
A/B Clock: 28
(12) AMRAP /
Goal: 5R+
*Buy In: 800 M RUN
45 DOUBLE UNDER’S
9 PUSH JERKS 155/105
9 BAR FACING BURPEES
Rx: 135/95
Performance: 95/65 +/-
60 SINGLE UNDER’S
Modifications:
Running: 400 M
or 200 M Run,
1000/800 M
Row or 2000/
1600 M Bike
Erg.
Dubs: Scale up
to Dub attempts
or a mix of Dubs/
Singles or 120
Toe Taps on BP’s.
Push Jerks:
Scale the load
or perform 2 DB
Push Jerks.
BF Burpees:
Up / Down +
Hop Over or
Step Over’s.
Rest 4:00, then
move onto the
B workout…
.
Running, KB Swings, HSPU, and Ropoe Climbs (AMRAP – Rounds and Reps)
(12) AMRAP /
Goal: 4R-5R+
Competitor:
*Buy In: 400 M RUN
12 KB SWINGS 70/53
2 LEG LESS ROPE CLIMBS
HANDSTAND WALK x 2
(cone to cone = 1)
Rx:
12 KB SWINGS 53/35
12 HS PUSH UPS
2 ROPE CLIMBS
Performance:
12 KB SWINGS
6/6 S/A KB STOH
12 STRICT RING ROWS
Modifications:
Running: 400 M
or 200 M Run,
1000/800 M
Row or 2000/
1600 M Bike
Erg.
KB Swings:
Scale the load
or perform
Russian KB
Swings.
HS Push Ups:
Scale up to
any HSPU
variation: HS
Hold, Assisted
HSPU, Box or
Ground Pike
Push Up.
Rope Climbs:
Scale up to
1 Rx or partial
Rope Climb,
or 4 Lay to Stand
(space [permitting).