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
Running, Back Squats, KB Swings, KB Lunges (Time)
(35) FOR TIME
Partner WOD, break up any way, but the run is TOGETHER
*back squats from the floor, KB SA hang cleans switch arms as needed
400 M RUN TOGETHER
50 BACK SQUATS 115/75
50 KB OH SWINGS 70/53
50 KB SA HANG CLEANS
400 M RUN TOGETHER
40 BACK SQUATS 115/75
40 KB OH SWINGS 70/53
40 KB SA HANG CLEANS
400 M RUN TOGETHER
30 BACK SQUATS 115/75
30 KB OH SWINGS 70/53
30 KB SA HANG CLEANS
400 M RUN TOGETHER
20 BACK SQUATS 115/75
20 KB OH SWINGS 70/53
20 KB SA HANG CLEANS
Rx: 95/65 BB * 53/35 KB
Performance:
75/55+ BB * 35/20 KB+
Modifications:
Backsquats – air squats, focus on depth over weight
KB swings – modify to Russian, lighten the load
KB SA hang cleans – use a DB, lighten the load