Announcements
Please, Reserve classes in advance and SIGN IN on iPAD when you arrive
EVENTS:
Bring a Friend Day Sat, 6/6 AM Classes
Broyoga Sat, 6/6 @11:15AM
Surf Lessons with Tom Sat, 6/13 9:30 AM
HSPU and HS Walks Workshop Sat, 6/27 @ 11:15AM $20 members/$25 non-members
4th of July PARK WOD & BBQ Family Welcome Sat, 7/4 @ 10:00AM
Week at a Glance:
Mon, 6/1 – Backsquat/3 RFT
Tue, 6/2- Pull-ups/ACC Blitz
Wed, 6/3- Push Press/4:00 AMRAP x3
Thur, 6/4 – Hybrid Training 30 Min AMRAP
Fri, 6/5- For Time/Squat Clean Thruster
Sat, 6/6- Partner WOD Bring a Friend Day
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
Back Squat
A/B Clock: 30
(15) 3×5 BACKSQUAT
2-3 warm up sets, then complete all 3 sets at a moderate/heavy weight, Back Squat (rack) Partner up!
*focus on staying grounded, keep core engaged throughout.
Strength alternative:
12 DB weighted sit-ups
24 russian twists
12 plank DB taps
PL OH single arm DB carry (switch arms halfway)
3:00 transition…
Dubs, Lunges, Rope Climbs, Wall Balls (Time ↓ Shorter is Better)
Adapted from 2026 ACC competition WOD NIMBLE
(12) 3 Rounds for Time:
Goal Sub 9
Competitor –
50 Double Unders
14 Double DB Alt Lunges 50/35
2 Legless Rope Climbs/1 legless + 1 regular Rope Climb
15 Wall Balls 30/20
14 Double DB Alt Lunges
Rx –
2 Rope Climbs
15 Wall Balls 20/14
14 Double DB Alt Lunges 45/25
50 Double Unders
14 Double DB Alt Lunges
Performance –
15 Wall Balls 14/12
14 Double DB Alt Lunges 40/20
50 Single Unders
14 Double DB Alt Lunges
3 Lay to Stand on Rope