Announcements
Reserve your class and SIGN IN on iPAD upon arrival
EVENTS:
~July 1st-31st **CONSISTENCY CLUB** Attend 12+ CrossFit classes → sticker. 20+ Classes → prize drawing!
~Oly Class Thurs 7:00PM members FREE
~Bring A Friend Day Sat, 7/11 AM Classes
~Broyoga Sat, 7/11 @11:15 AM
~LPF GAUNTLET GAMES – Sat , 8/1 @ 8:30 AM- $50 registration fee per team. Beg, int & RX, MM/MF/FF, We will be collecting back to school items to donate, PODIUM FINISH PRIZES
Week at a Glance: Deload week!
Mon, 7/6 – Backsquat/FT
Tue, 7/7- 4 x E4MOM/Snatch
Wed, 7/8- Shoulder Press/16 EMOM
Thur, 7/9- Hybrid Training 5 RFT
Fri, 7/10- Deadlift/7 RFT
Sat, 7/11- Team Training Saturday, STMN visiting to try their gear
General Member Q’s: Andrea 954-994-4227 / info@crossfitlpf.com
All reservation support to Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
Shoulder Press
(29) A/B Clock
(10) Shoulder Press
DELOAD WEEK! Focus on speed and quality.
Perform a couple warm up sets, and then use your 1 rep max calculation to perform 3×5 reps at 65%.
(10) Strength Alternative:
10 Pike Pushups
10/10 Bicep Curls
PL Farmers Carry
3:00 Transition into…
S2O, Machine, Power Cleans EMOM (Checkmark)
(16) EMOM (4 rounds):
Competitor-
1: 8 S2O 155/105
2: Machine Cals
3: 8 Power Cleans 155/105
4: Rest
Machine – switch each round
12/9 Cal Echo
250/200 Ski
500/400 Bike
250/200 Row
Rx- BB 135/95
P- BB 115/75 +/-