Announcements
JUST IN! Bring A Friend Day is this Saturday, 5/4. RSVP that one buddy who’s never tried CrossFit but should. No experience necessary. Text Aida TODAY to get them set up and into a class – 754-204-5168. 3-2-1…Go!
NEW EVENT! Join us for a RUCK on Sunday, 5/5 at 7AM. LPF member & Army vet “Randy Joseph” has been rucking for 5 years and will be leading this event. The ruck will start right here at LPF (1.5 miles). This is a great pre-MURPH experience. Dust off your weighted vest or fill a backpack (with one of our 15 or 20lb. med balls) and meet us here at 6:45AM. Sign-up in Wodify. Got questions? Text Randy 407-325-3298 directly.
NEXT BROYOGA CLASS: Sat, 5/11 @ 11:15AM. Sign-up in Wodify (up to 7 days in advance). 🧘
If you need assistance, please contact Aida 754-204-5168 /info@crossfitlpf.com or Heather, our Project Coordinator & Customer Relations Specialist 954-296-1693/ heather.cflpf@gmail.com during normal business hours: Monday – Friday 9a to 5pm & on Saturday 9a – 12N.
Crossfit LPF – CrossFit
Machine Work, Step Up and Overs, and Cleans (Time)
A/B Clock: 32
For Time /
Goal: Sub 18
*”20 Box (All Divisions)
Competitor:
500/400 M ROW
20 STEP UP & OVER’S 50/30 Ball
20 HANG POWER CLEANS 135/95
24/21 CAL ECHO BIKE
15 STEP & OVER’S
15 HANG SQUAT CLEANS 155/105
500/400 M SKI ERG
10 STEP UP & OVER’S
10 FRONT SQUATS 185/130
Rx: ECHO/SKI/ROW
115/75 * 135/95 * 155/105
40/20 Ball
Performance: SKI/ROW/ECHO
75/55+ * 85/60+ * 95/65+
30/15 Ball
Modifications:
Step Up & Over’s:
Scale to a lower box, lighter
ball or no ball.
Hang Power Cleans: Lighten
the load or use 2 DB’s
Hang Squat Cleans:
Same as above..
Front Squats:
Same as above..
Machine: Adjust the calories as needed. Chat with your coach.
Rest as needed then move onto
the B workout for the remaining time.
Back Squat (5X5 BACK SQUAT)
(Remaining Time) Work up to a
heavy 5×5 Back Squat (rack). Add weight based on feel. Partner up!
STRENGTH ALTERNATIVE:
AMRAP or 3 Rounds
20 Air Squats
60 (30) Mountain Climbers
20 (Banded) Squat Jumps
1:00 Plank (any style)
or 1:00 ME Core (your pick)