Announcements
HYROX WORKOUT – Sat, 5/25. Sign-up! #fitnessracing #youagainstyou
SAVE THE DATE! Our annual MURPH WOD is Mon, 5/27 5AM, 6:30AM, 8AM CF Classes + 9:30AM Open Gym. Various scaling options will be offered.
Next BroYoga sesh Thur, 5/23 6AM, Sat, 6/8 11:15AM, Thur, 6/20 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.
Crossfit LPF – CrossFit
Thrusters, Ring Dips, and Step Ups (Time)
4 RFT
Goal:
Competitor:
12 THRUSTERS 115/75
6/4 RING MUSCLE UPS
12 (2) ALT DB BOX STEP UPS 50/35
Rx:
12 THRUSTERS 95/65
12/9 RING DIPS
12 (2) ALT DB BOX STEP UPS 45/25
Performance:
12 THRUSTERS 75/55+
20 BOX DIPS
12 (2) ALT DB BOX STEP UPS 35/20
3 MIN REST BEFORE STARTING WORKOUT B:
Power Snatches, Hand Stand Push Ups, and Jumping Lunges (Time)
4 RFT
Goal:
Competitor:
9 POWER SNATCHES 115/75
2 X HS WALKS (CONE TO CONE)
12 ALT SINGLE LEGGED SQUATS
Rx:
9 POWER SNATCHES 95/65
12 HAND STAND PUSH UPS
20 ALT JUMPING LUNGES
Performance:
9 POWER SNATHCES 75/55+
12 (2) DB PUSH PRESS
20 ALT JUMPING LUNGES