Announcements
Please, SIGN IN for class on iPAD when you arrive
EVENTS:
6 Week Reset! Nutrition Challenge (START 5/18/26) with Prizes! Sign Up NOW, dont miss out!
BroYoga AFTER DARK – Fri, 5/15 @ 7:15 PM
Pull-Up Variation Workshop – Fri, 5/22 @ 7:15 PM
MURPH Potluck Social – Mon, 5/25 @ 11:15 AM
4th of July BEACH WOD & BBQ – Sat, 7/4 @ 10:00AM
RESERVE YOUR CLASSES
Week at a Glance:
Mon, 5/4 – Front Squat/Murph Prep
Tue, 5/5- For Time
Wed, 5/6- Skill Work/20 min AMRAP
Thur, 5/7 – 30 min AMRAP
Fri, 5/8- Shoulder Press/For Time
Sat, 5/9- Partner WOD 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
Front Squat ((32) A/B clock
(12) Front Squat:
2-3 warm up sets and then complete working weight 3×5 reps at moderate weight
3:00 transition into…)
work on building strength and good reps, rest 90 seconds between sets.
Murph Prep – C2B, Pushups and Goblet Squats (Time)
(17) For Time:
( Goal sub 13)
Competitor-
800 m run buy in
4 rounds:
10 C2B
20 Push-ups
30 Goblet Squats 53/35
Rx –
800 m run buy in
4 rounds:
10 Pull-ups
20 Push-ups
30 Goblet Squats 44/26
Performance –
800 m run buy in
4 rounds:
10 Jumping Pull-ups
20 Push-ups
30 Goblet Squats 35/18
Modifications:
Run – less distance, bike erg 1600M
Pull ups- ring rows, banded lat pull downs (double reps)
Push-ups – knees, booty band
Goblet squats – air squats, squat to box