Announcements
Reserve and SIGN IN on iPAD on arrival
~*CONSISTENCY CLUB* Each MONTH 12+/20+ classes for sticker & Prize Drawing. You could be the October Winner!
~HYROX Training Classes Thursdays, Sundays 8:00AM, HYROX only memberships available
~10/17 AM CLASSES, Barbells and Barbies Breast CA Community WOD and Fundraiser, Vendors:Spirit Contest:Prizes
~10/24 Sandbox Games Comp @ CF Pompano Beach
~10/24 Broyoga 11:15 AM FREE for ALL
~10/31 Halloween Costume Contest during AM Classes
~11/27 Friendsgiving Potluck Social after AM Classes
~Save the Date LPF Holiday Party Saturday 12/12
Week at a Glance:
Mon, 10/12-Front Squat/8 AMRAP
Tue, 10/13-Pull-ups/FT
Wed, 10/14-8 RFT
Thur, 10/15- HYROX and Oly
Fri, 10/16-Push Press/4×2:00 AMRAP
Sat, 10/17- Barbies and Barbells all AM Classes!
Sun, 10/18-HYROX 8AM
All reservation support to Heather 954-296-1693 / Heather.cflpf@gmail.com
General Q’s: Andrea 954-994-4227 / info@crossfitlpf.com
Crossfit LPF – CrossFit
Dubs and Complex EMOM (Checkmark)
(30) A/B Clock
(8) EMOM:
Practice double unders, jumping rope to improve quality and efficiency. emphasis on relaxed shoulders, proper hand placement and keeping feet together and legs straight when jumping.
Odd- :30 seconds Dub practice
Even- 2 PC + 2 FS + 1 Push Press (increasing weight)
3:00 Transition into…
Bear Complex and Dubs (Time)
(19) 8 Rounds For Time:
Goal Sub 14
C-
3 Bear complex (Power clean + front squat + push press + back squat + behind the neck push press) 135/95
25 Dubs- Unbroken, if you trip, start over at 0.
Rx- 125/85, Dubs
P- 115/75 +/-, singles
Modifications- Lighten the load, modify complex (2 PC + 3 FS) or (2 PC + 3 S2O), Ski 5 cal instead of dubs, or PL run