Announcements
Reserve and SIGN IN on iPAD on arrival
~*CONSISTENCY CLUB* 12+ Classes gets you a Sticker! 20+ Classes=Prize Drawing
~HYROX Training Classes Thursdays, Sundays 8:00AM, Contact Andrea for memberships
~11/7 BRING A FRIEND DAY ALL AM CLASSES
~11/14n 9:30AM FREE Surfing Lessons Deerfield Beach with Tom – sign up on clipboard
~11/27 Friendsgiving Potluck Social after AM Classes
~LPF Holiday Party Saturday 12/12 6:00 PM
Week at a Glance:
Mon, 11/2-FS/FT
Tue, 11/3-5 RFT
Wed, 11/4-Push Press/5 AMRAPx3
Thur, 11/5- HYROX and Oly
Fri, 11/6-Pullups/18 EMOM
Sat, 11/7-BRING A FRIEND DAY!
Sun, 11/8-HYROX 8AM, open gym 9-11
All reservation support to Heather 954-296-1693 / Heather.cflpf@gmail.com
General Q’s: Andrea 954-994-4227 / info@crossfitlpf.com
Crossfit LPF – HYROX Training Club
HYROX Training (5 Rounds for reps)
(34) 5 Stations x6:00 intervals
Rx-
600 M Run + Max M Ski
Max 25 M Sled Push 3/2 45’s, alternate between partners
600 M Run + PL Farmers Carry 50/35 + max burpees
Max 25 M Sled Pull, alternate between partners
600 M Run + Max M Row
1:00 Rest Between stations
P- Sled 45s (2/1), DB 40/25
Station 1 (AMRAP – Reps)
Max meters sk
Station2 (AMRAP – Reps)
Max 25 m sled push, I full length is a rep
Station 3 (AMRAP – Reps)
Max reps burpees
Station 4 (AMRAP – Reps)
Max sled pull
Station 5 (AMRAP – Reps)
Max meters row