Announcements
EXCITING NEWS! We’ve given our weightlifting platforms a facelift. In order to preserve them, we want to remind you that the platforms are for weighted (hi-temp) BB work only.
*EVENTS:
BroYoga: Sat, 5/24 @ 11:15am.
MURPH Mon, 5/26 (AM classes only)
FREE Rope Climb/Dub workshop Sat, 6/14
WEEK AT A GLANCE:
Monday, 5/5 – (12) 1RM Shoulder Press / (16) 4R For Time
Tuesday, 5/6 – (32) 4 Intervals For Time / (Remaining Time) 1RM Clean Complex
Wednesday, 5/7 -(12) AMRAP / (15) 3 Rep Back Squat
Thursday, 5/8 – (35) For Time – ACTIVE RECOVERY
Friday, 5/9 – (25) 9/7/5 AMRAP’s
Saturday, 5/10 – (30) 4 Rounds For Time
*Please wipe down & put away all of your equipment after your workout. This includes wiping down
your machine. *Parents, kiddos are not allowed to play with the equipment, bands included. TYSM!
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
Machine, Deadlift, Wall Walk, and Lunges (Time)
4 Rounds For Time
Goal: Sub 23
Reverse Lunges are
suitcase style.
Competitor:
24/18 ECHO BIKE
12 DEADLIFTS 225/155
6 WALL WALKS
12 (2) DB ALT R-LUNGES 50/35
RD 2: 500/400 M ROW
RD 3: 1000/800 , BIKE ERG
RD 4: 500/400 M SKI ERG
Rx: 205/145 BB, 45/25 DB
ROW/BIKE ERG/SKI/ECHO
Performance:
155/105 +/-, 35/20 DB
PARTIAL WALL WALKS
BIKE ERG/SKI/ECHO/ROW
Modifications:
Machine work:
Adjust as needed. Chat
w/your coach.
Deadlifts: Scale the
load or use 2 DB’s
or a KB (Sumo style)
Wall Walks:
Scale up to any #
of Rx Wall Walks
or a mix of any
variation (Rx, Partial,
Wall Plank, Ground
Walk Outs or Inch
Worms)
Lunges: Scale the load,
perform any variation
with or without weight
or use Rings for assistance.