Announcements
Members, Reminder! All classes require a reservation. This ensures that we can provide a safe environment, enough space for everyone and deliver the best coaching experience. Please reserve your classes ahead of time. Thank you..
EVENTS:
BroYoga – Sat, 3/28 @ 11:15AM
Week at a Glance:
Mon, 3/23 – (30) 4 Rounds For Time
Tue, 3/24 – (12) Shoulder to OH Complex (rack) / (15) 6 Rounds For Time
Wed, 3/25 – (12) AMRAP / (15) 3 Rep Back Squat (rack)
Thur, 3/26 – (33) Partner Cardio For Time
Fri, 3/27 – (10) AMRAP / (15) (Cleans / Squats) BB Complex
Sat, 2/28 – (32) For Time
Support: Mon – Fri : 9am – 8pm & Sat: 9am-12N
Aida 754-204-5168 / info@crossfitlpf.com * Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
Running, Cleans, Pull Ups, Push Ups, and Air Squats (Time)
(30) 4 Rounds
For Time /
Goal: Sub 25
*CINDY:
5 PULL UPS
10 PUSH UPS
(Hand Release)
15 AIR SQUATS = 1R
Competitor:
400 M RUN
12-9-6-3
SQUAT CLEANS
155/105*185/125
*205/145*225/155
2R of CINDY –
STRICT PULL UPS
Rx: 135/95*155/105
*185/125*205/145
KIPPING PULL UPS
Performance:
95/65*115/75
*135/95*155/105 +/-
JUMPING PULL UPS
Modifications:
Running:
200 M Run
or P-Lot Run
or see Run MOD’s
at the Coaches
stand.
Squat Cleans:
Hang, Power or
Hang Power Cleans
(BB or 2 DB’s)
Pull Ups: 3 Rx
Pull Ups or 7 (5)
Strict Ring Rows.
Push Ups: 5 Rx
Push Ups or 10
Push Ups (Knees).
Air Squats:
10 Air Squats
or 15 Partial Air
Squats (unassisted
or low Box or WB).