Announcements
*Bring a Friend Day: Sat, 5/3. Invite a friend! Text to RSVP 754-204-5168.
*BroYoga: Sat, 5/3 @ 11:15am.
*Tayra, a local small business owner will be showcasing her health products on Sat, 5/3 (9AM-11AM).
WEEK AT A GLANCE:
Monday, 4/28 – (15) 1RM Deadlift / (10) AMRAP
Tuesday, 4/29 – (30) For Time – Courtesy of CrossFit Asperitas“PROFANE”
Wednesday, 4/30 -(27) For Time
Thursday, 5/1 – (30) ACTIVE RECOVERY
Friday, 5/2 – (28) 4:00 ON / 2:00 OFF x 5R
Saturday, 5/3 – (30) Bring a Friend Day – PARTNER WOD (4RFT)
*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
Jump Rope, Front Squats, S2O, and Gymnastics (Time)
(30) For Time /
Goal: Sub 25
*Courtesy of CrossFit
Asperitas “Profane”
Competitor:
90 DOUBLE UNDER’S
21 FRONT SQUATS 135/95
15 SHOULDER TO OH
45 PULL UPS
75 DOUBLE UNDER’S
15 FRONT SQUATS 185/125
9 SHOULDER TO OH
30 C2B PULL UPS
60 DOUBLE UNDER’S
9 FRONT SQUATS 205/140
6 SHOULDER TO OH
15 BAR MUSCLE UPS
Rx: 135/95*155/105*185/125
30 PULL UPS
20 C2B PULL UPS
10 BAR MUSCLE UPS
Performance:
75/55*95/65*105/75+/-
*Challenge yourself
45 JUMPING PULL UPS
30 PULL UPS
15 C2B PULL UPS
Modifications:
Dubs: Scale up
to Dub attempts
or a mix of Dubs /
Singles or perform
double the reps of
Toe Taps on stacked
BP’s or a box.
Front Squats:
Scale the load or
use 2 DB’s
Shoulder to OH:
Scale the load or
use 2 DB’s
Pull Ups:
45 STRICT RING ROWS
30 JUMPING PULL UPS
15 PULL UPS
*OK to stick to 1
movement for the
entire workout but
challenge yourself.