Announcements
NEW EVENT! Join us for a RUCK on Sunday, 5/5 at 7AM. LPF member & Army vet “Randy Joseph” has been rucking for 5 years and has completed in several ruck events around the country… including 2 Ruck marathons. He will be leading this event. The ruck will start right here at LPF (1.5 miles) ending right back at the gym. This is a great pre-MURPH experience. Dust off your weighted vest or fill a backpack (with one of our 15 or 20lb. med balls) and meet us here at 6:45AM. Sign-up in Wodify. Got questions? Text Randy 407-325-3298 directly. Take your fitness outside… don’t miss out!
NEXT BROYOGA CLASS: Thursday, 4/25 @ 6AM. Sign-up in Wodify (up to 7 days in advance). 🧘
If you need assistance, please contact Aida 754-204-5168 /info@crossfitlpf.com or Heather, our Project Coordinator & Customer Relations Specialist 954-296-1693/ heather.cflpf@gmail.com during normal business hours: Monday – Friday 9a to 5pm & on Saturday 9a – 12N.
Crossfit LPF – CrossFit
Jump Rope, Deadlifts, Hang Power Cleans, and Lunges (Time)
A/B Clock: 30
10 Rounds For Time /
Goal: Sub 16
Competitor:
35 DOUBLE UNDER’s
6 DEADLIFTS 145/100
6 HANG POWER CLEANS
6 FRONT RACK ALT FWD LUNGES
Rx: 125/85
Performance: 75/55+
SINGLE UNDER’S
Modifications:
Dubs: Scale up to Dub
attempts (:45 Sec or a set #)
or do a mix of Dubs &
Singles.
Deadlifts: Lighten the load
or KB Deadlifts (any style).
Hang Power Cleans:
Lighten the load or
use 2 DB’s.
Lunges: Lighten the load
or switch to Reverse or
assisted using the Rings.
Rest as needed then move
onto the B workout.
Paused Front Squat (5X3 “3 SECOND” PAUSED FRONT SQUAT)
(Remaining Time) Work up to a
heavy 5×3 (3 sec hold) Paused
Front Squat (rack). Add weight based on feel. Partner up!
STRENGTH ALTERNATIVE:
AMRAP or 3 Rounds
20 Air Squats
60 (30) Mountain Climbers
20 Squat Jumps
1:00 Plank (any style)
or 1:00 ME Core (your pick)