Announcements
*Friendly Reminder, Our NEW platforms are for weighted (hi-temp) BB work only.
*EVENTS:
BroYoga: Sat, 5/24 (11:15AM)
MURPH Mon, 5/26 (AM ONLY)
HYROX RACE – HEW Delray Beach, Sat, 6/7 (10AM) – $25pp (eventbrite.com)
FREE Rope Climb/Dub workshop Sat, 6/14 (11:15AM)
WEEK AT A GLANCE:
Monday, 5/12 – “MURPH PREP” (26) 5:00 ON/2:00 OFF
Tuesday, 5/13 – (30) For Time / (Reamining Time) Shoulder to OH Complex
Wednesday, 5/14 – (15) Front Squat % / (10) AMRAP
Thursday, 5/15 – (16) E2MOM x 8 Sets / (16) For Time / (16) For Time
Friday, 5/16 – (15) Deadlift % / (10) AMRAP
Saturday, 5/17 – (30) 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
Running, Devil Thruster, and Pull Ups (Time)
(30) For Time /
Goal: Sub 20
BUY IN/BUY OUT:
400 M RUN
Competitor:
20-16-12-8-4
ALT. DEVIL THRUSTER 50/35
9-7-5-3-1
BAR MUSCLE UPS
OR 7-5-3-2-1
RING MUSCLE UPS
Rx:
20-16-12-8-4
ALT. DEVIL THRUSTER 45/25
C2B PULL UPS
Performance:
2 0-16-12-8-4
ALT. DEVIL THRUSTER 25/15
16-12-8-4-2 PULL UPS OR
2 0-16-12-8-4
JUMPING PULL UPS
Modifications:
Run: 200 M Run,
Parking Lot FC
(2) KB’s, 500/400
M Row or 1000/
800 M Bike Erg.
Devil Thruster:
Scale the load or
perform Up/Down
+ Hang Power Clean
+ Push Press.
Pull Ups: Mix & match
Rx Pull Ups w/Jumping
Pull Ups or Strict Ring
Rows.