Announcements
Reserve and SIGN IN on iPAD on arrival – NO CHILDREN moving in the workout area for safety, they must stay in carpeted warm up area.
~*CONSISTENCY CLUB* Each MONTH 12+/20+ classes for sticker & Prize Drawing
~HYROX Training Classes start Oct 1st! NEW CLASS Sundays 8:00AM
~10/3 BRING A FRIEND Saturday all AM Classes, MUST BE signed up (Free Trial) to workout
~10/4 8 AM HYROX Group Class
~10/17 AM CLASSES, Rock the Pink, Barbells and Barbies Breast CA Awareness Fundraiser, Vendors:Community:Spirit Contest:Prizes
~10/24 Sandbox Games Comp @ CF Pompano Beach
~10/31 Halloween Costume Contest
Week at a Glance:
Mon, 9/28- Deadlift/4RFT
Tue, 9/29- Pullup Practice/FT
Wed, 9/30- Snatch Cycling
Thur, 10/1- HYROX and Oly
Fri, 10/2- AMRAP/Clean Complex
Sat, 10/3- Partner WOD
All reservation support to Heather 954-296-1693 / Heather.cflpf@gmail.com
General Q’s: Andrea 954-994-4227 / info@crossfitlpf.com
Crossfit LPF – Open Gym
Hang Squat Cleans, Cardio and T2B (AMRAP – Rounds & Reps)
(30) A/B Clock:
(15) AMRAP:
Goal 5+ Rounds
C-
2-4-6-8-10…
Hang Squat Cleans 155/105
500/400 M Bike Erg
10 T2B
Rx- BB 135/95, 250/200 Row
P- BB 95/65 +/-, 10/7 Cal Echo
Modifications- lighten the load, use DB’s, do power cleans instead of squat
T2B- hanging knee raises, toes above hip crease, alt V-ups, laying toes to rig
3:00 Transition, then…
Clean Complex (Weight)
(12) Work up to a heavy complex for the day.
1 Deadlift + 1 Hang Power Clean + 1 Hang Squat Clean
Alternative – choose a light/moderate weight, and do 5-6 sets at the same weight, emphasis on proper positions, keeping the bar close and fast elbows.