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, 10/14-10 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 – HYROX Training Club
Hyrox: Physical Fitness Test (Time)
(35) In order, for time:
Goal Sub 26
C-
1000m Run (2 Laps around the building)
50 Burpee Broad Jumps
100 Stationary Lunges
1000m Row
30 Push Ups (Hand Release)
100 Wall balls (6kg/14lbs male | 4kg/10lbs female)
Rx- Swap the Row and Run (Row first)
P- Reverse order 6-1, WB 12/8
Modifications: lighten the load, lower the distance/reps talk to you coach. Burpee- up downs, pushups- knees or elevated, lunges- air squats