Announcements
Hi Everyone,
**NEW HOURS ADDED OPEN GYM 12-1pm M-F**
Please upload a picture of yourself to Wodify, I am trying to learn everyones names and faces and this will be helpful for me! Gym phone number – Andrea: 954-994-4227
Reminder, All classes require a reservation to provide a safe environment & allow coaches to plan ahead for our classes.
EVENTS:
BroYoga – Sat, 4/25 @ 11:15AM
Week at a Glance:
Mon, 4/13 – Front Squat/20 min AMRAP
Tue, 4/14- 15 min AMRAP/Clean Complex
Wed, 4/15- 5 RFT/5 Rds E2MOM
Thur, 4/16 – KB and Machine Work
Fri, 4/17 – For Time/Deadlift
Sat, 4/18 – For Time
Support: Mon – Fri : 9am – 8pm & Sat: 9am-12N
Andrea 954-994-4227 / info@crossfitlpf.com * Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
Machine Work, Lunges, and C2B (Time)
A/B Clock: 30
Score total time for 5 rounds
5 Rounds For Time /
Goal: Sub 16
• Lunges are Front Rack
(forward).
Competitor:
12/9 CAL ECHO BIKE
12 “FR” ALT LUNGES 135/95
6 BAR MUSCLE UPS OR
4 RING MUSCLE UPS
Rx:
250/200 M ROW
12 “FR” BB ALT LUNGES 115/75
12 CHEST TO BAR PULL UPS
Performance:
250/200 M SKI ERG
12 “FR” BB ALT LUNGES 75/55+
12 PULL UPS OR JUMPING PULL UPS
Modifications:
Machine: 9/7 Calories or 200/150 M
Front Rack Lunges: Scale the
load or switch to Back Rack
Lunges or (2) DB’s (any style)
(forward or reverse)
Pull Ups: 9 Pull Ups (RX or
banded) or 12 Strict
Ring Rows
Rest as needed then move
onto the B workout…
Running Sprints (Time)
(10) E2MOM x 5 rounds
200 M RUN sprint
*score is SLOWEST time
Scale – 500/400 M Bike erg
12/9 cal Echo Bike