Announcements
Please, Reserve classes in advance and SIGN IN on iPAD when you arrive
*Take note DB’s and KB’s and Barbells have moved, Please Follow Signage and return equipment from where you got it!
EVENTS:
MURPH – AM CLASSES ONLY (5-11) and Potluck Social – Mon, 5/25 @ 11:00 AM
4th of July PARK WOD & BBQ – Sat, 7/4 @ 10:00AM
Week at a Glance:
Mon, 5/25 – Murph Hero WOD
Tue, 5/26- Intervals 3×3:00, 3×3:00, 9:00
Wed, 5/27- 4 RFT/Max HOPS
Thur, 5/28 – Hybrid Training 30 Min AMRAP
Fri, 5/29- C&J BB Cycling/Cardio
Sat, 5/30- Partner WOD 3 x10:00 AMRAP
General Member Q’s: Andrea 954-994-4227 / info@crossfitlpf.com
All reservation support to Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
Partner Saturday! (AMRAP – Rounds and Reps)
(32) For Time:
Break up reps as needed
10 MIN AMRAP:
4 Rope Climbs
PL Partner Carry OR 200 M Run
1:00 Rest
10 MIN AMRAP:
50 Foot Partner Leapfrog Jumps
30 Synchro Alt DB Snatches 50/35
1:00 Rest
10 MIN AMRAP:
20 Rev Lunge complex (Squat, R, L, Squat) + Partner WB toss to target (ping pong style) 20/14
15 Synchro Push up + High Five (partners facing each other and reach alternating hands to high five at the plank position)
Performance:
DB: 45/25 +/-
Rope climb – lay to stand
WB 14/12
Modifications:
shorten the run, use a bike
DB snatch – lighten the load, go from hang position
WB- do regular wallballs, modify height, lighten load
*instead of synchro movements, alternate or break up as needed