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