Announcements
JUST IN, We are switching things up! Soon, we will be moving back to percentage % work for strength. Percentage work is a great way to build strength & measure your progress. We will announce 1RM days in advance. This Wed (7/24), we will 1RM Deadlift. Alternatives will be offered!
*Reminder! Our t-shirt sale ENDS Sat, 7/27 (12N). Check out the whiteboard!
BRING A FRIEND DAY – Sat, 8/3. RSVP a first time guest & local resident – text Aida 754-204-5168.
Next BroYoga Class: Sat, 8/10 (11:15AM) & Thur, 8/22 (6AM).
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 take pride in ensuring that every member has a spot on the floor and is kept safe. Please reserve your classes in advance.
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 (1X1 DEADLIFT)
A/B Clock: 30
(15) Work up to a heavy 1 Rep MAX Deadlift for the day. Warm-up
as follows: 5-5-3-3-2-1-1-1…
Add weight based on feel.
Partner up!
Strength Alternative:
AMRAP
10/10 S/L KB Romainian DL
Parking Lot Run
20 KB High Pulls
50 Bicycle Kicks
4:00 transition into B
workout…
Wall Ball Shots and Sumo Deadlift High Pulls (Time)
(11) For Time /
Goal: Sub 9
40-30-20 WALL BALL SHOTS
20-15-10 SUMO DL HIGH PULLS
Rx: 20/14 * 95/65
Performance:
14/12 WB * 75/55+
Modifications:
Wall Ball Shots: Lighten
the load or squat to parallel
or to a (’12) box
Sumo DL High Pulls: Lighten
the load or use a KB