Announcements
Members, Please reserve your classes before arriving to the gym, so that coaches can properly plan out the hour. By coming without a reservation, you run the risk of not getting in. We want to ensure that everyone gets a spot. Parents… please do not let your kiddos play with the gym equipment, especially the weights. Thank you for your support!
*BroYoga – Sat, 3/22 @ 11:15AM
WEEK AT A GLANCE:
Monday, 3/17 – (30) AMRAP & For Time / (Remaining Time) BB Clean & Jerk Complex
Tuesday, 3/18 – (15) 3:00 On / 1:00 Off / (15) 5 Rep Front Squat (rack)
Wednesday, 3/19 – (30) For Time
Thursday, 3/20 – (30) “ACTIVE RECOVERY”
Friday, 3/21 – (10) For Time / (15) For Time
Saturday, 3/22 – (35) HYROX Style PARTNER Workout
Contact us (weekdays): Aida 754-204-5168 / Heather: 954-296-1693. Note: The office is closed Sat, 12N – Mon, 9AM.
Email us: info@crossfitlpf.com / heather.cflpf@gmail.com (weekends). Thank You!
Crossfit LPF – CrossFit
Squat Cleans and Burpees (Time)
A/B Clock: 28
(10) For Time
*Hard Cap /
Goal: Sub 10
15-12-9
SQUAT CLEANS
BAR FACING BURPEES
Competitor:
135/95 *185/125
*225/155
Rx:
135/95 *155/105
*185/125
Performance:
95/65 *115/75
*135/95 +/-
Modifications:
Squat Cleans:
Scale the load
or perform any
Clean variation
(BB or 2 DB’s).
BF Burpees OTB:
Up / Down + Hop
Over or Step Over’s.
3:00 transition into
the B workout…
Jump Rope, HSPU, and Rope Climbs (Time)
(15) 5R For Time /
Goal: Sub 13
Competitor:
M: 2 LEGLESS R-CLIMBS
F: 1 LEGLESS R-CLIMB
8/5 STRICT HS PUSH UPS
40 DOUBLE UNDER’S
Rx:
40 DOUBLE UNDER’S
12 HS PUSH UPS
2 ROPE CLIMBS
Performance:
12 RING ROWS
12 (2) DB STRICT PRESS
(Alt. or Double)
65 SINGLE UNDER’S
Modifications:
Rope Climbs:
Scale up to 1 Rx
or partial Rx, 1-2
knotted or 4 Sit to
Stand R.C.
HS Push Ups:
Scale up to any
of reps, any variation
(ABMAT, Box or Ground
Pike Push Ups.
Dubs: Scale up to
Dub attempts or
a mix or 120 Alt.
Toe Taps on BP’s.