Announcements
Reserve your class and SIGN IN on iPAD upon arrival
EVENTS:
~July 1st-31st **CONSISTENCY CLUB** Attend 12+ CrossFit classes → sticker. 20+ Classes → prize drawing!
~Oly Class Thurs 7:00PM members FREE
~Bring A Friend Day Sat, 7/11 AM Classes
~Broyoga Sat, 7/11 @11:15 AM
~TEAMS of 2 CROSSFIT COMPETITION – Sat , 8/1 @ 8:30 AM- $50 registration fee per team. Beg, int & RX, MM/MF/FF, We will be collecting back to school items to donate, PODIUM FINISH PRIZES
Week at a Glance: Deload week!
Mon, 7/6 – Backsquat/FT
Tue, 7/7- 4 x E4MOM/Snatch
Wed, 7/8- Shoulder Press/16 EMOM
Thur, 7/9- Hybrid Training 5 RFT
Fri, 7/10- Deadlift/7 RFT
Sat, 7/11- Team Training Saturday, STMN visiting to try their gear
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 – Open Gym
Running, HPS, C2B (Time)
(30) Cloc
(16) E4MOM:
400 M Run
12 Hang Power Snatch 115/75
12 C2B
Rest remaining time, goal is to finish with 30-60 seconds of rest each round. Score is longest time to complete a round.
Rx- BB 95/65, 12 Pullups
P- BB 75/55, 12 Jumping PU
Modifications- sub machine for run, talk to your coach
With remaining time…
1 Rep Snatch (Weight)
(14) Work up to a heavy snatch for the day, put in notes if power or full squat.
(14) Strength alternative:
10/10/10 shoulder stability I/Y/T (to shoulder height only)
15 Scapular push ups (no elbow bend)
10/10 Around the worlds (light weight circle around your head)
250 ski