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
Devil Press, Toes to Bar, and Box Jump Overs (Time)
(32) For Time /
Goal: Sub 25
Step down required on box jump overs
*BUY IN / BUY OUT:
400 M RUN
Competitor:
24-20-16-12
S/A ALT DEVIL PRESS 50/35
TOES TO BAR
BOX JUMP OVER’S “24/20
Rx: 45/25 DB
Performance:
35/20 DB
HANGING KNEE RAISES
Modifications:
Devils Press:
Scale the load
or perform Up/
Down + DB Snatch.
Toes to Bar: Scale
up to TTB (Ring)
attempts or a mix
or Toes to Rig (BFSU).
Box Jump: Scale the
box height or jump
onto stacked BP’s
or perform Step Up
& Over’s.