Announcements

JUST IN, We are switching things up! Soon, we will be moving back to percentage % work for strength. Percentage work is a great way to build strength & measure your progress. We will announce 1RM days in advance. This Wed (7/24), we will 1RM Deadlift. 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:

3 Rounds or AMRAP

9 Push Jerks (BB or 2 DB)

-from the ground

27 Dubs or 48 Single Under’s

48 Heel Taps (core)

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