Announcements
Friendly FYI, The Barbells in the equipment area belong to members, not LPF. Please use BB’s from the WOD floor only. TSYM!
*EVENTS:
HYROX RACE – HEW Delray Beach, Sat, 6/7 @ 10AM- $25pp (eventbrite.com)
Coach Gina H’ Farewell Gathering, Fri, 6/13 @ 7PM – Tap 42 (Coral Springs)
FREE Rope Climb/Dub workshop Sat, 6/14 @ 11:15AM
WEEK AT A GLANCE:
Monday, 5/26 – Hero WOD MURPH – Mod’s will be offered.
Tuesday, 5/27 – Shoulder Press % / For Time – Courtesy of Toria Pro “Grisabel”
Wednesday, 5/28 – Front Squat % / For Time
Thursday, 5/29 – 5:00 On/2:00 Off x 4R
Friday, 5/30 – 4 Intervals For Time
Saturday, 5/31 – 4:00 On/2:00 Off x 6R
*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
Running, Box Jump Overs, and Clean & Jerks (AMRAP – Reps)
(34) 4:00 ON/ 2:00 OFF X 6R /
Goal: 12-15 CJ/ 25-45 BJO
*ODD ROUNDS: 1/3/5
400 M RUN
10 BOX JUMP OVERS “24/20
*ME CLEAN & JERKS
*EVEN ROUNDS: 2/4/6
400 M RUN
10 FRONT SQUATS
*ME BOX JUMP OVERS “24/20
Competitor: 185/125
Rx: 155/105
Performance: 95/65 +/-
Modifications:
Running: 200 M
Run, PL Run (FC)
or 500/400 M Row
or 1000/800 M Bike
Erg.
Box Jump Overs:
Scale the box height
or jump onto stacked
BP’s or 50 Toe Taps
(in place of 10 BJO)
or ME Toe Taps
or low Box Lat Hop
Over’s.
Front Squats:
Scale the load
or perform 2
DB Front Squats
or (1) DB Goblet
Squats.
Clean & Jerks:
Scale the load
or performed
Hang Power Clean
& Jwrks (BB or 2
DB’s)