Announcements
Please, SIGN IN for class on iPAD when you arrive
6 week Nutrition Challenge! Sign up now!
EVENTS:
BroYoga AFTER DARK – Fri, 5/15 @ 7:15 PM – QR code to sign up
6 Week Reset! Nutrition Challenge (START 5/18/26) with Prizes! Sign Up with QR code, dont miss out!
Pull-Up Variation Workshop with Jeanine – Fri, 5/22 @ 7:15 PM Sign up with QR code
MURPH Potluck Social – Mon, 5/25 @ 11:00 AM
4th of July PARK WOD & BBQ – Sat, 7/4 @ 10:00AM
RESERVE YOUR CLASSES
Week at a Glance:
Mon, 5/11 – Back Rack Lunge/Murph Prep
Tue, 5/12- Push Press/4 RFT
Wed, 5/13- BB Snatch Cycling
Thur, 5/14 – Hybrid Training For Time
Fri, 5/15- Turkish Get Up/5 RFT
Sat, 5/16- Partner WOD 3 x 10 min AMRAPs
General Member Q’s: Andrea 954-994-4227 / info@crossfitlpf.com
All reservation support to Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
Single Legged Deadlift (Checkmark)
(30) A/B Clock
(12) 4×10 Single Legged KB or DB Deadlift
Perform 4×10 reps R, L side, then take a 1:00 rest between sets. Focus is on balance and quality, hinge at the hips keeping core active and back in neutral. Keep hinging leg off the ground for all 10 reps!
3:00 transition into…
Machines, Dips, KB Swings (Time)
(15) 4 RFT- each round switch machines
Goal: Sub 10
Competitor:
Cardio Machine – Start 1
12 Ring dips
12 KB Swings 70/53
RX:
Cardio Machine – Start 2
9 Ring dips OR 12 box tricep dips
12 KB Swings 53/35
Peformance:
Cardio Machine – Start 3
12 box tricep dips
12 KB Swings 44/26
Group 1: 12/9 Cal Echo
Group 2: 250/200 M Row
Group 3: 500/400 M Bike Erg
Group 4: 250/200 M Ski
Modifications:
KB swings: lighten the load, Russian instead of American overhead