Announcements
Members, Please reserve your classes before arriving to the gym, so that coaches can properly plan out the hour. By coming without a reservation, you run the risk of not getting in. We want to ensure that everyone gets a spot. Parents… please do not let your kiddos play with the gym equipment, especially the weights. Thank you for your support!
*BroYoga – Sat, 3/22 @ 11:15AM
WEEK AT A GLANCE:
Monday, 3/17 – (30) AMRAP & For Time / (Remaining Time) BB Clean & Jerk Complex
Tuesday, 3/18 – (15) 3:00 On / 1:00 Off / (15) 5 Rep Front Squat (rack)
Wednesday, 3/19 – (30) For Time
Thursday, 3/20 – (30) “ACTIVE RECOVERY”
Friday, 3/21 – (10) For Time / (15) For Time
Saturday, 3/22 – (35) HYROX Style PARTNER Workout
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
Partner Fitness Racing (AMRAP – Rounds and Reps)
(35) AMRAP /
Goal: 1R+
HYROX Style
PARTNER Workout!
Standard Partner
rules apply – you go,
I go. 1 machine per
team.
400 M RUN (together)
*Before each station.
A: SLED PUSH x 2
Starting point is
to the cone & back
= 1 rep (each partner
will perform 1 rep)
SLED PULL x 2
1 pull to the cone
& back = 1 rep (each
partner will perform
1 rep)
30/22 CAL ECHO BIKE
B. 60 WALL BALL SHOTS
60 ALT. (2) DB STEP UP
20″ BOX
BURPEE BROAD JUMPS x 2
Starting point is to
cone and back = 1 rep
(each partner will
perform 1 rep )
C. 750 M SKI
(2) KB FARMERS CARRY x 2
(1 full P-Lot Carry
per teammate = 1)
750 M ROW
Competitor:
70/53 KB
50/35 DB
20/14 WB
Rx:
53/35 KB
45/25 DB
20/14 WB
Performance:
35/20 DB
35/25 KB
14/12 WB