Announcements
*EVENTS:
FREE POOL WOD’s: JULY 26th @ 9am w/Laura (Township Aquatic Center)
FREE BroYoga 6/28 @ 11:15am
FREE CFLPF Surf Lesson (All Levels) 6/28 @9:30am – RSVP to Tom 954-263-7974
WEEK AT A GLANCE:
Monday, 6/23 – (32) For Time
Tuesday, 6/24 – (15) Front Squats % / (12) For Time
Wednesday, 6/25 – (12) Shoulder Press % / (15) E3MOM x 5 Rounds
Thursday, 6/26 – (35) “ACTIVE RECOVERY” – For Time *Re-test from 05/08/25)
Friday, 6/27 – (30) 4 Sets For Time *Courtesy of The Box Programming
Saturday, 6/28 – (30) A) 4 Rounds For Time / B) 4 Rounds For Time
*Please wipe down & put away all of your equipment after your WOD, machines included.
*Parents, kiddos are not allowed to play with the equipment, bands included. TYSM!
Contact us (weekdays): Aida 754-204-5168 / Heather: 954-296-1693. Note: The office is closed Sat, 12N – Mon, 9AM.
Email us: info@crossfitlpf.com / heather.cflpf@gmail.com (weekends). Thank You!
Crossfit LPF – CrossFit
Wall Ball Shots and Deadlifts (Time)
A/B Clock: 30
For Time /
Goal: Sub 13
Competitor:
40-30-20-10
WALL BALL SHOTS 20/14
15-12-9-6
DEADLIFTS 275/185
Rx: 245/165 BB
Modifications:
Wall Ball Shots:
Scale the load
(partial Squats).
Deadlifts:
Scale the load
or perform KB
Sumo Deadlifts.
REST 3:00, then
move onto the B
Workout…
Hang Power Cleans and Wall Walks (Time)
(Remaining Time)
For Time /
Goal: Sub 10
Competitor:
15-12-9-6
HANG POWER CLEAN 165/115
8-6-4-2
WALL WALKS
Rx: 145/100
Performance: 115/75 +/-
Partial Wall Walks
Modifications:
Hang Power Cleans:
Scale the load
or perform 2 DB
Hang Power Cleans.
Wall Walks:
Perform any #
of Rx Wall Walks
or a mix of any
variation (Rx,
Partial or Wall
Planks).. or
12-10-8-6 C2G
Walk Outs.