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
HYROX Training (Time)
(33) For Time, take a 1:00 rest between stations and score is total time, including rest:
Goal Sub 26
Pro Division-
A.
400 M Run
50 M Sled push (25 down, and back) 3 45s/2 45s
200 M Run
B.
250 M Row
30 Burpee to Plate
250 M Row
C.
200 M Run
50 Wallballs 20/14
200 M Run
D.
250 M Ski
100 M Slam ball Lunges (25 M distance, 4x) 50/30
250 M Ski
Open Division- WB 14/10, Sled 2/1 45’s, Slam Ball 40/20