Announcements
Members, We need your help! Please wipe down & put away “all” of your equipment after your workout. This includes wiping down your machine. We are seeing machines left dripping in sweat, chalk marks, plyo boxes, KB’s & WB’s left out on the floor near its designated storage place. At times, our team is spending an unnecessary amount of time straightening up at the end of their shift. Let’s work together to care for our gym. Thank you..
WEEK AT A GLANCE:
Monday, 3/31 – (30) 5 Rounds For Time
Tuesday, 4/1 – (12) 5 Rep Shoulder Press / (15) 6 Rounds For Time
Wednesday, 4/2 – (12) AMRAP / (15) 3 Rep Back Squat
Thursday, 4/3 – (35) ACTIVE RECOVERY – “Partner Style”
Friday, 4/4 – (10) AMRAP / (15) BB Complex
Saturday, 4/5 – (30) For Time
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
Shoulder Press (Weight)
A/B Clock: 30
(12) Work up to a heavy
5 rep Shoulder Press (rack)
for the day. Add weight
based on feel. Partner Up!
STRENGTH ALTERNATIVE:
3R or AMRAP
Parking Lot Farmers Carry
(2 DB’s or KB’s)
60 Plank Shoulder Taps
1:00 Wall Sit
(below depth, # opt.)
48 Bicycle Kicks
3:00 transition into
the B WOD…
Deadlifts, Burpee Box Jump Overs, and Push Jerks (Time)
(15) 6 Rounds For Time /
Goal: Sub 12
Competitor:
12 DEADLIFTS 165/115
9 BURPEE BOX JUMP OVER’S “24/20
6 PUSH JERKS
Rx: 145/110
Performance: 115/75 +/-
Modifications:
Deadlifts: Scale
the load or use a
KB.
Burpee Box Jump Over’s:
Up/Down + hop over or
Step Up & Over’s.
Push Jerks: Scale
the load or use 2 DB’s.