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
Snatches and Burpee Box Jump Overs (Time)
(27) 4 Sets (For Time)
Goal: Sub 3:00
Courtesy of “The Box Programming”
*Rest 3:00 B/T Sets. Your
Slowest Set = Your Score!
Competitor:
9-6-3
POWER SNATCHES 115/75
BURPEE BJO “ 24/20
Rx: 95/65 BB • “24/20
Performance:
75/55 +/- • “24/20
Modifications:
Power Snatches:
Scale the load
or perform Hang
Power Snatches
or 16/14/12 Alt.
DB Snatches.
Burpees BJO: Scale
the box height or
jump onto stacked
BP’s or UP Down +
Step Up & Over’s.