Announcements
Hi Everyone,
**NEW HOURS ADDED OPEN GYM 12-1pm M-F**
Please upload a picture of yourself to Wodify, I am trying to learn everyones names and faces and this will be helpful for me! Gym phone number – Andrea: 954-994-4227
Reminder, All classes require a reservation to provide a safe environment & allow coaches to plan ahead for our classes.
EVENTS:
BroYoga – Sat, 4/25 @ 11:15AM
Week at a Glance:
Mon, 4/13 – Front Squat/20 min AMRAP
Tue, 4/14- 15 min AMRAP/Clean Complex
Wed, 4/15- 5 RFT/5 Rds E2MOM
Thur, 4/16 – KB and Machine Work
Fri, 4/17 – For Time/Deadlift
Sat, 4/18 – For Time
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
Jump Rope, Power Cleans, and Hand Stand Push Ups (AMRAP – Rounds and Reps)
A/B Clock: 30
(15) AMRAP /
Goal: 4R-5R+
Competitor:
50 DOUBLE UNDER’S
7 POWER CLEANS 185/135
7/5 STRICT HANDSTAND
PUSH UPS
Rx:
40 DOUBLE UNDER’S
7 POWER CLEANS 165/115
7 HANDSTAND PUSH UPS
Performance:
50 SINGLE UNDER’S
7 POWER CLEANS 75/55+
7 BB PUSH PRESS
Modifications:
Jump Rope: Scale up to :30 Sec –
:45 Sec ME Dub attempts or scale down
to 7/5 Calorie Ski Erg
Power Cleans: 9/7 BB or (2) DB Hang
Power Cleans
Push Press: Scale up to assisted
Handstand Push Ups (ABMAT
+ BP, box or ground pike Push
Ups – pick a safe number of reps
3 minute transition into…
Power Clean + Hang Squat Clean + S2O Complex (Weight)
(12) Work up to a heavy BB
Complex for the day! Partner up!
1 Power Clean +
1 Hang Squat Clean +
1 S2O
Scale Down:
2 (1) Clean (any style) +
1 S2O (any style)
STRENGTH ALTERNATIVE:
(12) AMRAP
5 Cleans (any style)
• Use a BB or (2) DB’s
15 OH KB Swings
30 Bicycle Kicks (Crunches)