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
Snatch BB Cycling (AMRAP – Reps)
A/B Clock: 30
(18) Power Snatch (progressively loading)
“Barbell Cycling” EMOM (ME)
*C/RX athletes must
perform the workout as
prescribed UB (0:00-15:00).
Singles are OK for the ME
work (15:00-18:00).
EVERY 90 SECONDS, perform a set:
Competitor: (UB)
115/75 x 8 reps – 0:00-4:30 (3x)
135/95 x 6 reps – 4:30 – 9:00 (3x)
155/105 x 4 reps – 9:00-12:00 (2x)
175/115 x 2 reps – 12:00-15:00 (2x)
⭐️ ME singles – 185/125 – 15:00-18:00 clock
RX: (UB)
95/65
105/75
115/85
135/95
⭐️ ME singles – 155/105
Performance:
45/35+
65/45+
75/55+
95/65+
⭐️ ME singles – 105/75+
– challenge yourself!
SCALE DOWN:
OK to stay at the same
weight for the entire workout
(5-8 reps) or add weight based
on feel.
Other Modifications available
upon request.
3:00 transition into…
Extra credit (Checkmark)
(9) 3-4 Rounds for QUALITY
10/10 Single legged deadlift, focus on balance, LIGHT weight and hold DB or KB in the same hand as the moving leg.
10/10 inverted KB OH press
:30 Rest