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
Workout (AMRAP – Rounds and Reps)
A/B Clock: 30
(12) AMRAP /
Goal: 4R-6R+
*Lunges are suitcase style.
Competitor:
45 DOUBLE UNDER’S
15 TOES TO BAR
12 ALT. (2) DB REV LUNGES
50/35
Rx: 45/25 DB’s
12 TOES TO BAR
Performance: 35/20 DB’s
15 HANGING KNEE RAISES
Modifications:
Dubs: Scale up to
Dub attempts or a
mix of Dubs & Singles
or 96 Alt. Toe Taps on
stacked BP’s.
Toes to Bar: Scale up
to TTB (Ring) attempts
or a mix of both, or
Toes to Rig (BF Sit Ups)
Lunges: Perform any
variation of Lunges
(partial or assisted
using Rings are ok).
3:00 transition into
the B workout…
Back Squat (Weight)
(15) Work up to a heavy
3 Rep Back Squat (rack).
Add weight based on
feel. Partner up!
STRENGTH ALTERNATIVE:
3R or AMRAP
1:00 Plank Hold
12 Squats (BB or DB’s)
16 Plank Climbs
48 WB Russian Twists