Announcements

It’s POOL TIME! Save the Date… Saturday, 6/29 & 7/13 (8:30am – 10:00am) @ the Township Center Pool. The gym will be CLOSED on this day, so sign-up in WODIFY. Bikini’s NOT required & modifications will be offered. Can’t swim? No problem. Sign-up anyway… we’ve got you covered!

Next BroYoga Classes:

JUNE: Thur, 6/20 6AM

JULY: Sat, 7/6 11:15AM & Thur, 7/18 6AM

Need help? Contact Aida 754-204-5168 / info@crossfitlpf.com or Heather 954-296-1693 / heather.cflpf@gmail.com

during normal business hours, including Saturday 9AM – 12N or In-App Chat with us!

Crossfit LPF – CrossFit

Shoulder Press and Strict Pull Ups (Weight)

A/B Clock: 27

(12) Super Set: SHOULDER

PRESS & STRICT PULL UPS

Work up to a 5×5

Shoulder Press for the

day (from the ground).

No rebounding.

*Super-set with MAX UB

sets of Strict Pull Ups.

Competitor:

ME STRICT PULL

UPS (after each set of

SHOULDER PRESS)

Rx:

ME STRICT PULL UPS

M: Red Band / F: Orange Band

(after each set of

SHOULDER PRESS)

Performance:

(6-10) JUMPING “NEGATIVE”

PULL UPS (on the decent).

(after each set of

SHOULDER PRESS)

Strength Alternatives:

AMRAP

12 Strict Ring Rows

(or any version of Pull Ups)

1:00 Plank Hold

48 Bicycle Kicks

3:00 transition into the

B workout…

Shoulder to Over head, Toes to Bar, and DB Box Step Ups (AMRAP – Rounds and Reps)

(12) AMRAP /

Goal: 4R-5R+

6 SHOULDER TO OVERHEAD

9 TOES TO BAR

12 (2) ALT. DB BOX STEP UPS 20″

Competitor:

155/105 BB * 50/35 DB

Rx: 135/95 BB * 45/25 DB

Performance:

75/55+ * 35/20 DB+

Hanging Knee Raises

Modifications:

Shoulder to Overhead:

Scale the load or use

your (2) DB’s.

Toes to Bar: Scale up to

Toes to Bar (Ring) attempts

or perform 12 (9) Toes to

Rig.

Box Step Ups: Scale the

load or perform Step Ups

(no weight) – add reps if

needed.