Announcements
Friendly Reminder, Please cancel your class before the 1 hour mark. If you are checked in for class but not present, your reservation will be canceled.
*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, 5/19 – For Time / 1RM Squat Clean
Tuesday, 5/20 – 3 Intervals For Time (5/7/9) – CFHQ WOD
Wednesday, 5/21 – Back Squat % / For Time
Thursday, 5/22 – ACTIVE RECOVERY – French Throwdown WOD 1
Friday, 5/23 – For Time / Snatch Complex
Saturday, 5/24 – For Time
*Please wipe down & put away all of your equipment after your WOD, machines included. *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, Cleans, Burpees, and TTB (Time)
(32) For Time /
Goal: Sub 25
Competitor:
750/600 M ROW
*2 Rounds:
6 POWER CLEANS 155/105
9 LAT BURPEES OTB
15 TOES TO BAR
36/27 CAL ECHO BIKE
*2 Rounds:
6 HANG POWER CLEANS
9 LAT BURPEES OTB
12 TOES TO BAR
750/600 M SKI ERG
*2 Rounds
6 SQUAT CLEANS 155/105
9 LAT BURPEES OTB
9 TOES TO BAR
Rx: 135/95 BB
12/9/6 TOES TO BAR
ECHO/ROW/SKI
Performance: 115/75 BB
15/12/9 HANGING KNEE RAISES
SKI/ECHO/ROW
Modifications:
Machine Work:
Adjust the work
as needed. Chat
w/your coach.
Squats Cleans:
Scale the load or
perform a Power
or Hang Power
Cleans (BB or 2 DB’s)
Burpees OTB:
Up / Down + Hop
Over or Step Over.
Toes to Bar:
Scale up to TTB (Ring)
attempts or a mix of
any variation (+HKR)
or Toes to Rig.