Announcements
Please, SIGN IN for class on iPAD when you arrive
EVENTS:
6 Week Reset! Nutrition Challenge (START 5/18/26) with Prizes! Sign Up NOW, dont miss out!
BroYoga AFTER DARK – Fri, 5/15 @ 7:15 PM
Pull-Up Variation Workshop – Fri, 5/22 @ 7:15 PM
MURPH Potluck Social – Mon, 5/25 @ 11:15 AM
4th of July BEACH WOD & BBQ – Sat, 7/4 @ 10:00AM
RESERVE YOUR CLASSES
Week at a Glance:
Mon, 5/4 – Front Squat/Murph Prep
Tue, 5/5- For Time
Wed, 5/6- Skill Work/20 min AMRAP
Thur, 5/7 – 30 min AMRAP
Fri, 5/8- Shoulder Press/For Time
Sat, 5/9- Partner WOD For Time
Support: Mon – Fri : 9am – 8pm & Sat: 9am-12N
Andrea 954-994-4227 / info@crossfitlpf.com * Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
Shoulder Press ((30) A/B Clock:
(12) Time:
warm up with 2-3 sets, and then perform at the same mod/heavy weight all 3 sets of 3 reps
3:00 Transition into…)
Dubs, Push Press and Sit ups (Time)
(15) For Time:
Goal Sub 9
Competitor-
100 Dubs
30 Push Press 115/75
25 Sit ups
75 Dubs
20 Push Press
20 Sit ups
50 Dubs
10 Push Press
15 Sit ups
RX – PP 95/65
Performance – Singles, PP +/- 65/45
Modifications –
Dubs – ski 12/9/6 cals
Push press – modify weight, DB’s
Sit-ups – leg lifts, abmat