Announcements
Please, Reserve classes in advance and SIGN IN on iPAD when you arrive
We are starting a 9 week power strength training block! Please keep your lifting scores logged in Wodify so you can keep track of your percentages to track your progress. This week we establish a baseline.
EVENTS:
Summer Teen Program STARTS THIS WEEK
Surf Lessons with Tom Sat, 6/13 9:30 AM
Broyoga Sat 6/20 @11:15 AM
HSPU and HS Walks Workshop Sat, 6/27 @ 11:15AM $20 members/$25 non-members
4th of July PARK WOD & BBQ Family Welcome Sat, 7/4 @ 10:00AM
Week at a Glance:
Mon, 6/8 – Backsquat/For Time
Tue, 6/9- Shoulder Press/AMRAP
Wed, 6/10- 3 Min AMRAP x4/Core
Thur, 6/11- Hybrid Training 38 Min AMRAP
Fri, 6/12- Deadlift/Diane
Sat, 6/13- Partner WOD
General Member Q’s: Andrea 954-994-4227 / info@crossfitlpf.com
All reservation support to Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – Olympic Weightlifting
Olympic Weightlifting Week 1 (Checkmark)
1-Snatch complex: Bar to power position, High Pull, Power snatch: 8/3 (light weight to improve technique)
2-Hang power clean below the knees and power jerk: 7/3 (Light weight to improve technique)
3- High Snatch pull: 5/4 70%
4- Jerk Dip and Drive practice: 6/4 PVC( focus on the starting position. Feet most be hips wide. Toes lightly facing out. Dips short and in control fast drive finishing on the toes.