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
Turkish Get Up ((30) A/B Clock
(10) EMOM
Peform 3 repetitions of turkish get up on the same side, choose a moderate weight DUMBBELL that can be controlled.
ODD: 3 reps R side
EVEN: 3 reps L side
3 minute transition into…)
Use a dumbbell, challenge yourself to perform a challenging weight
DB Thrusters, HPC and DUBS (Time)
(17) 5 Rounds For Time:
Goal Sub 14
Competitor:
5/5 SA DB Thrusters 70/50
5/5 SA DB HPC
50 DUBS
RX:
5/5 SA DB Thrusters 45/35
5/5 SA DB HPC
50 DUBS
Performance:
5/5 SA DB Thrusters 35/25
5/5 SA DB HPC
50 Singles
Modifications:
Thrusters – lighten the load, squat to box, skip the overhead
HPC – lightnen the load
DUBS – count attempts, choose a number you can complete in less than 1 minute each round.