Announcements
Parents, For the safety of all members & children, please keep little ones in a stroller or in the warm up area. If space allows, they may stay by your work space as long as they are not putting themselves or others at risk.
Reminder, All classes require a reservation. We want to provide a safe environment & be able to plan ahead for our classes.
EVENTS:
Bring a Friend Day – Sat, 4/4
Cleans (Variations) Workshop – Sat, 4/11 @ 11:15AM (w/Coach Jeanine)
BroYoga – Sat, 4/25 @ 11:15AM
Week at a Glance:
Mon, 3/30 – *HillerFit – 6R For Time / Bonus Strength: 3 Position Power Clean
Tue, 3/31 – 5 Intervals For Time
Wed, 4/1 – 5×5 Push Press / For Time
Thur, 4/2 – 4×6:00 AMRAP (Rounds + Reps)
Fri, 4/3 – For Time
Sat, 4/4 – Bring a Friend Day – PARTNER WOD For Time / 1R Squat Clean Thruster
Support: Mon – Fri : 9am – 8pm & Sat: 9am-12N
Aida 754-204-5168 / info@crossfitlpf.com * Heather 954-296-1693 / Heather.cflpf@gmail.com
Hello Members! Thank you for the warm welcome as I step from athlete to OWNER here at LPF! Please note the gym phone number has changed to Andrea: 954-994-4227
Reminder, All classes require a reservation to provide a safe environment & allow coaches to plan ahead for our classes.
EVENTS:
Cleans (Variations) Workshop – Sat, 4/11 @ 11:15AM (w/Coach Jeanine)
BroYoga – Sat, 4/25 @ 11:15AM
Week at a Glance:
Mon, 4/6 – Backsquat/For Time
Tue, 4/7 – BB complex/For Time
Wed, 4/8 – Pull up strength/4 Rds intervals
Thur, 4/9 – CARDIO running and machines
Fri, 4/10 – For Time/Snatches
Sat, 4/11 – Partner WOD 30 min AMRAP
Support: Mon – Fri : 9am – 8pm & Sat: 9am-12N
Andrea 954-994-4227 / info@crossfitlpf.com * Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
Back Squat (Weightlifting Variable Reps & Sets)
Devil Press and Goblet Squats (Time)
(15) For Time
/ Goal: Sub 12
2-4-6-8-10-8-6-4-2
DEVILS PRESS
4-8-12-16-20-16-12-8-4
KB GOBLET SQUAT
Competitor: (2) 50/35
Rx: (2) 45/25
Performance: (2) 35/20
Modifications:
Devils Press: Perform plank
style Devils Press w/ 1 or
2 DB’s or scale to burpees
Goblet Squat: Air Squats or
perform (“12-“16) Box Squats