Announcements
Reserve and SIGN IN on iPAD on arrival – Thank you for waiting for each class to finish before coming onto the floor!
~*CONSISTENCY CLUB* Each MONTH 12+/20+ classes for sticker & Prize Drawing
~9/26 11:15 AM Competition prep for Sandbox Games – Signup in Wodify
~9/26 4:00 PM, LPF Rock Climbing Event, sign up on clipboard FAMILY WELCOME
~10/3 BRING A FRIEND Saturday all AM Classes, MUST BE signed up (Free Trial) to workout
~10/17 AM CLASSES, Rock the Pink, Barbells and Barbies Breast CA Awareness Fundraiser, Vendors:Community:Spirit Contest
~10/24 Sandbox Games Comp @ CF Pompano Beach
~10/31 Halloween Costume Contest
Week at a Glance:
Mon, 9/21- 5 RFT
Tue, 9/22- FT/Cardio
Wed, 9/23- HS Practice/FT
Thur, 9/24- Hybrid Training
Fri, 9/25- Community Cup WOD 4
Sat, 9/26- 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
Community Cup Workout 4 (3 Rounds for reps)
Community Cup Workout 4:
(16) For total reps, E4MOM x 3, with a 2:00 rest between sets.
10 shuttle runs (50 feet, 25′ down and 25′ back)
21 toes-to-bars
In the time remaining, complete the following:
Round 1: Max Power Snatches
Round 2: Max OHS
Round 3: Max Squat Snatches
C- 135/95
Rx- 115/75
P- Knee raises, 95/65 +/-