Announcements
Next BroYoga Class: Thur, 8/22 (6AM).
Next BRING A FRIEND DAY is Sat, 9/7. RSVP a first time guest & local resident – text Aida 754-204-5168.
Members, We sent out an important email on 8/1 re: a change in membership rates. If you have not read it, please do before 9/1.
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
Machine Work, DB Hang Squat Cleans, Toes To Bar, and Box Step Up and Overs (Time)
(30) 4 Rounds For Time /
Goal: Sub 23
* MACHINE WORK
20/15 CAL ROW
12/9 CAL ECHO
20/15 CAL SKI ERG
20/15 CAL BIKE ERG
*BUY-OUT: 25 (1) DB BOX STEP
UP & OVER’S
Competitor:
ROW/ECHO/SKI/BIKE ERG
10 ALT. DB HANG SQUAT CLEANS 50/35
15 TOES TO BAR
Rx: 45/25
ECHO/SKI/BIKE ERG/ROW
Performance: 35/20
SKI/BIKE ERG/ROW/ECHO
HANGING KNEE RAISES
Modifications:
Machine Work: Adjust the
work as needed.
DB Work: Lighten the load
or modify to 14 Alt. DB Hang
Power Cleans.
Toes to Bar: Scale Up to
Toes to Bar (Ring) attempts
or a mix (1:00) or Toes to Rig
(BF Sit Ups).