Announcements
Members, We need your help! Please wipe down & put away “all” of your equipment after your workout. This includes wiping down your machine. We are seeing machines left dripping in sweat, chalk marks, plyo boxes, KB’s & WB’s left out on the floor near its designated storage place. At times, our team is spending an unnecessary amount of time straightening up at the end of their shift. Let’s work together to care for our gym. Thank you..
WEEK AT A GLANCE:
Monday, 3/31 – (30) 5 Rounds For Time
Tuesday, 4/1 – (12) 5 Rep Shoulder Press / (15) 6 Rounds For Time
Wednesday, 4/2 – (12) AMRAP / (15) 3 Rep Back Squat
Thursday, 4/3 – (35) ACTIVE RECOVERY – “Partner Style”
Friday, 4/4 – (10) AMRAP / (15) BB Complex
Saturday, 4/5 – (30) For Time
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
Running, Cleans, Pull Ups, Push Ups, and Air Squats (Time)
(32) 5 Rounds For Time /
Goal: Sub 27
*CINDY:
5 PULL UPS
10 PUSH UPS
15 AIR SQUATS = 1R
Competitor:
400 M RUN
5 SQUAT CLEANS 205/145
2 Rounds of CINDY
Rx: 185/135
Performance: 155/105 +/-
Jumping Pull Ups
Modifications:
Running:
200 M Run,
500/400 M
Row or 1000/
800 M Bike Erg.
Squat Cleans:
Hang Squat Cleans,
Power Cleans or
Hang Power Cleans.
Pull Ups: 7 (5)
Strict Ring Rows.
Push Ups: 5 Rx
Push Ups or 10
Push Ups (Knees).
Air Squats:
10 Rx Air Squats
or 15 Partial Air
Squats.