Announcements
It’s POOL TIME! Save the Date… Saturday, 6/29 & 7/13 (8:30am – 10:00am) @ the Township Center Pool. The gym will be CLOSED on this day, so sign-up in WODIFY. Bikini’s NOT required & modifications will be offered. Can’t swim? No problem. Sign-up anyway… we’ve got you covered!
Next BroYoga Classes:
JUNE: Thur, 6/20 6AM
JULY: Sat, 7/6 11:15AM & Thur, 7/18 6AM
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
Machine Work, Power Snatches, Handstand Push Ups & Toes to Bar (AMRAP – Rounds and Reps)
(30:30) 4 x 6:00 AMRAP /
Goal: 1R-2R+ (ea. AMRAP)
*Rest :90 Sec B/T Rounds.
BUY-IN: Machine Work.
Competitor:
6 POWER SNATCHES 135/95
9 HANDSTAND PUSH UPS
12 TOES TO BAR
RD 1: 600/500 M ROW
RD 2 : 36/27 CAL ECHO BIKE
RD 3: 600/500 M SKI
RD 4: 1500/1200 M BIKE ERG
Rx: 115/75
ECHO/SKI/BIKE ERG/ROW
Performance: 75/55+
(2) DB PUSH PRESS 35/20
HANGING KNEE RAISES
SKI/BIKE ERG/ROW/ECHO
Modifications:
Power Snatches: Lighten
the load or perform Hang
Power Snatches or 10 Alt.
DB Power (HP) Snatches.
Handstand Push Ups:
Scale up to any variation:
ABMAT, Box or Ground Pike
Push Ups (any # of reps).
Toes to Bar: Scale up to Toes
to Bar (Ring) attempts or
Toes to Rig (BFSU).