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
Workout (AMRAP – Rounds and Reps)
(30) 30 MIN AMRAP
Rx:
24/18 CAL ECHO
15 Wallballs 20/14
10 Burpee Broad Jumps
500/400 M ROW
20 Alt Lunges
10 Burpee Broad Jumps
1000/800 M Bike ERG
15 Wallballs
10 Burpee Broad Jumps
500/400 M SKI
20 Alt Lunges
10 Burpee Broad Jumps
Performance – WB 14/12
*Group 1/2/3
1- start on ECHO
2- start on ROW
3- start on BIKE ERG
Modifications-
Wallballs: use a box, lighter ball or lower target *prioritize depth
Burpee broad jump – regular burpee, up/down
Lunges – air squats