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
Crossfit LPF – CrossFit
Machines. Thrusters, and Burpee Box Jump Overs (Time)
A/B Clock: 30
For Time /
Goal: Sub 16
Bring a Friend Day –
Partner WOD. Break
up any way, but
evenly (except
machine work).
Competitor:
1000/800 M ROW
42 THRUSTER’S 95/65
42 BURPEE BJO “24/20
48/36 CAL ECHO
30 THRUSTERS 115/75
30 BURPEE BJO
1000/800 M SKI ERG
18 THRUSTERS 135/95
18 BURPEE BJO
Rx:
95/65*105/70*115/75
ECHO/SKI/ROW
Performance:
75/55*85/60*95/65
SKI/ROW/ECHO
Modifications:
Machine Work:
Scale as needed.
Chat w/your Coach.
Thruster’s:
Scale the load
or use 2 DB’s
Burpee BJO:
Up Down +
Hop or Step
Over
Rest as needed
then move onto
the B workout…
Squat Clean Thruster (Weight)
(Remaining Time)
Work up to a heavy
1R Squat Clean
Thruster. Add weight
based on feel.
Partner up!
*Score is team
total in Wodify.
SCALE DOWN:
1R POWER CLEAN
& JERK.
STRENGTH ALT.:
3R or AMRAP
7 Power Cleans
14 Hop Over’s
7 Push Jerks
14 Hop Over’s
14 V-Ups (or
Single Leg Toe
Touches
P-Lot Run