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
~9/18 *Broyoga FRIDAY* @7:15 PM FREE members and non-members!
~9/26 11:15 AM Competition prep for Sandbox Games – Signup in Wodify
~Sat 9/26 4:00 PM, LPF Rock Climbing Event, sign up on clipboard
~10/3 BRING A FRIEND Saturday all AM Classes, sign up with FREE TRIAL link on website
~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, 9/14- Service Cup WOD 1 (FT)
Tue, 9/15- Service Cup WOD 3/C&J
Wed, 9/16-Service Cup WOD 4/FT
Thur, 9/17- Hybrid Training
Fri, 9/18-Service Cup WOD 2/Running
Sat, 9/19- 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
Everyday Hero Service Cup WOD 3A (Time)
(18) A/B Clock
On a 15-minute clock, for time:
10 shuttle runs
15 clean and jerks 135/95
10 shuttle runs
12 clean and jerks
10 shuttle runs
9 clean and jerks
10 shuttle runs
9 clean and jerks
P- 8 shuttle runs each time, BB 95/65+/-
Once 15 minutes are over, complete…
Everyday Hero Service Cup WOD 3B (Weight)
If you are competing in the service cup, do this.
In 3 minutes, establish:
1-rep-max clean and jerk