Announcements
Reserve your class and SIGN IN on iPAD upon arrival
EVENTS:
~July 1st-31st **CONSISTENCY CLUB** Attend 12+ CrossFit classes → sticker. 20+ Classes → prize drawing!
~Oly Class Thurs 7:00PM members FREE
~Broyoga Sat 7/25 @11:15 AM
~LPF GAUNTLET GAMES Sat , 8/1 @ 8:30 AM- $50 per team. Beg, int & RX, MM/MF/FF,
~Sat, 8/1 JUDGES NEEDED, FOOD and FUN PROVIDED, Sign up on clipboard, YES you can judge AND compete!
~Sat, 8/15 11:15 AM Pull-up Progression Workshop with Coach Jeanine, $20 members/$25 non-members
Week at a Glance:
Mon, 7/20- Backsquat/FT
Tue, 7/21- Power Snatch Cycling/Sprints
Wed, 7/22- Shoulder Press/15 AMRAP
Thur, 7/23- Hybrid Training/Core
Fri, 7/24- Deadlift/4 RFT
Sat, 7/25- 3 x 10 AMRAP, BROYOGA 11:15 AM
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 – Open Gym
Snatch BB Cycling (AMRAP – Reps)
From May 13, 2026
A/B Clock: 30
(18) Power Snatch (progressively loading)
“Barbell Cycling” EMOM (ME)
*C/RX athletes must
perform the workout as
prescribed UB (0:00-15:00).
Singles are OK for the ME
work (15:00-18:00).
EVERY 90 SECONDS, perform a set:
Competitor: (UB)
115/75 x 8 reps – 0:00-4:30 (3x)
135/95 x 6 reps – 4:30 – 9:00 (3x)
155/105 x 4 reps – 9:00-12:00 (2x)
175/115 x 2 reps – 12:00-15:00 (2x)
⭐️ ME singles – 185/125 – 15:00-18:00 clock
RX: (UB)
95/65
105/75
115/85
135/95
⭐️ ME singles – 155/105
Performance:
45/35+
65/45+
75/55+
95/65+
⭐️ ME singles – 105/75+
– challenge yourself!
SCALE DOWN:
OK to stay at the same
weight for the entire workout
(5-8 reps) or add weight based
on feel.
Other Modifications available
upon request.
3:00 transition into…
Running 100M Sprints (Checkmark)
(9) Every 90 seconds
6 rounds:
100 M sprint, walk back to start line
Modification –
Bike/ski/row :30 high intensity intervals with easy pace 1:00 between
Goal is to maintain speed or even increase pace each round