Announcements
*EVENTS:
BroYoga Sat 6/7 & 6/28 @ 11:15am
HYROX RACE – HEW (Delray), Sat, 6/7 @ 10AM (eventbrite.com)
Coach Gina H’ Farewell, Fri, 6/13 @ 7PM – Tap 42 (Coral Springs)
FREE Rope Climb/Dub workshop Sat, 6/14 @ 11:15AM w/Jacki
FREE CFLPF Surf Lesson (All Levels) 6/28 @9:30am – DM @zensurfboards IG
FREE JUNE/JULY Pool WOD’s – Dates TBA!
WEEK AT A GLANCE:
Monday, 5/26 – Back Squats % / AMRAP
Tuesday, 5/27 – Deadlifts % / For Time
Wednesday, 5/28 – (9) AMRAP / For Time
Thursday, 5/29 – PARTNER WOD (Active Recovery + Core Work)
Friday, 5/30 – 4R For Time / (Remaining Time) Clean Complex
Saturday, 5/31 – “Bring A Friend Day” PARTNER WOD
*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
Rope Climb, Running, Snatches, and Box Jump Overs (Time)
(32) 8 Rounds For Time /
Goal: Sub 26
*DB HP Snatches:
Perform all 6
reps on 1 arm,
before switching.
Competitor:
200 M RUN
2/1 LEGLESS ROPE CLIMBS
6/6 (1) DB HANG POWER
SNATCH 50/35
6 BOX JUMP OVER’S “30/24
Rx:
2 ROPE CLIMBS
6/6 (1) DB HANG POWER SNATCHES 45/25
6 BOX JUMP OVER’S “24/20
200 M RUN
Performance: Follow C
35/20 DB * 24/20″ BOX
RING ROWS
Modifications:
Running: Parking
Lot Run, (2) KB Farmer’s
Carry, 250/200 M Row
or 500/400 M Bike Erg.
Rope Climbs:
Scale up to 1 Rx
or Partial Rope
Climb, 2 (1) Knotted
R.C. or 4 Lay to Stand
Rope Climbs (space
permitting)
DB Hang Power Snatches:
Scale the load.
Box Jump Over’s:
Scale the box height
or jump onto stacked
BP’s or perform 24
Alt. Toe Taps or Step
Up & Over’s (Box).