Announcements
JUST IN, We are switching things up! Starting this week, we will be moving back to percentage work for strength. % work is a great way to build strength & measure your progress. We will announce 1RM days in advance. If you miss it, be sure to do it on your own. Alternatives will be offered!
*Reminder! Our t-shirt sale ENDS Sat, 7/27 (12N). Check out the whiteboard!
BRING A FRIEND DAY – Sat, 8/3. RSVP a first time guest & local resident – text Aida 754-204-5168.
Next BroYoga Class: Sat, 8/10 (11:15AM) & Thur, 8/22 (6AM).
Important Reminder! Our reservation policy requires that all members sign up for classes in advance. Please do not come to the gym without a reservation. We take pride in ensuring that every member has a spot on the floor and is kept safe. Please reserve your classes in advance.
Need help? Contact Aida 754-204-5168 / info@crossfitlpf.com or Heather 954-296-1693 / heather.cflpf@gmail.com
during normal business hours, including Saturday 9AM – 12N or In-App Chat with us!
Crossfit LPF – CrossFit
Wall Walks, Devil Press, and Box Jump Overs (AMRAP – Rounds and Reps)
A/B Clock: 29
(11) AMRAP /
Goal: 5R-6R+
Gymnastics Ladder:
1-2-3-4-5-6 & so on…
Competitor:
HANDSTAND WALKS
(Pilar to Pilar)
8 ALT. DEVIL PRESS’ 50/35
12 BOX JUMP OVER’S ’24/20
Rx:
WALL WALKS
8 ALT. DEVIL PRESS’ 50/35
12 BOX JUMP OVER’S ’24/20
Performance: 35/20+
PARTIAL WALL WALKS
’24/20 BOX
Modifications:
Partial Wall Walks: Scale
up to Rx or a mix or C2G
Walk Outs or 4-6-8, etc.
Plank Shoulder Taps
Devils Press’: Up / Down
+ DB Snatches (Alt.)
Box Jump Over’s: Scale
the box height or Step
Up & Over’s
3:00 transition into
the B Workout…
Push Jerks and Split Jerk (Weight)
(15) Work up to a heavy BB
Complex for the day. Add
weight based on feel. Partner
up!
2 PUSH JERKS
+ 1 SPLIT JERK (rack / UB)
SCALE DOWN:
3 PUSH JERKS
Strength Alternative:
9 Push Jerks (BB or 2 DB)
-from the ground
27 Dubs or 48 Single Under’s
48 Heel Taps (core)