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 (Time)
A/B Clock: 36
(16) E2MOM X 8 SETS
200 M SPRINT
1 group will start with
the RUN WOD, the other
with ROW WOD. REST
3:00, then switch. Start
at the white line (run
behind the gym), end
back into the gym.
Note your own time
using the WOD clock .
*Slowest run time
= your score!
Modifications:
500/400 M Bike Erg
or 12/9 (10/7) Echo
Bike.
3:00 Rest b/t WOD’s…
Rowing and Burpees (Time)
(16) For Time /
Goal: Sub 13
*OTR: Over the Rower
500/400 M ROW
21 BURPEES OTR
500/400 M ROW
15 BURPEES OTR
500/400 M ROW
9 BURPEES OTR
500/400 M ROW
3:00 Rest b/t WOD’s…