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).

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