Announcements
Hi Everyone,
NEW: HOURS ADDED OPEN GYM 12-1pm M-F
NEW: Equipment cleaning wipes by front door, use spray bottles and rags or mop for the floor.
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
Pull-Up Variation Workshop – Friday, 5/22 @ 7:15 PM
MURPH Potluck Social – Mon, 5/25 @ 11:15 AM
4th of July BEACH WOD & BBQ more info coming
Week at a Glance:
Mon, 4/20 – Shoulder Press/15 min AMRAP
Tue, 4/21- 6 RFT/Snatch Complex
Wed, 4/22- 5 RFT/7 min AMRAP
Thur, 4/23 – Machine Work, Recovery
Fri, 4/17 – For Time/Bent Rows extra credit
Sat, 4/18 – Partner WOD 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
T2B, Wallballs, Burpees and Sit-ups (Time)
Partner WOD- split work any way
(35) For Time
Goal: Sub 25
Competitor:
scale UP – Synchro burpees, Ping pong wall ball shots (more burpees, less rest)
Rx:
36 T2B
36 WB SHOTS 20/14
36 BURPEES
36 WB PARTNER SIT UPS
30 T2B
30 WB SHOTS
30 BURPEES
30 WB PARTNER SIT UPS
24 T2B
24 WB SHOTS
24 BURPEES
24 WB PARTNER SIT UPS
18 T2B
18 WB SHOTS
18 BURPEES
18 WB PARTNER SIT UPS
12 T2B
12 WB SHOTS
12 BURPEES
12 WB PARTNER SIT UPS
Performance:
T2B: knee raises or leg raises
Wallball: 14/12
Modifications:
T2B: Alt V ups, or leg raises to rig
Burpee: up downs
Sit ups: no ball, crunches