Announcements
Reserve your class in advance and SIGN IN on iPAD when you arrive
**CONSISTENCY CLUB** Starting July 1st! Sign in to 12+ classes monthly, receive a special sticker, and be entered into a drawing for a prize!
EVENTS:
Olympic Weightlifting class FREE for all CrossFit members 7:00PM Thursday’s
HSPU and HS Walks Workshop Sat, 6/27 @ 11:15AM $20 members/$25 non-members
4th of July PARK WOD & BBQ Family Welcome Sat, 7/4 @ 10:00AM
Bring A Friend Day Sat, 7/11 AM Classes
BACK TO SCHOOL COMPETITION – August 1, 2026- Teams of 2! Beginner, intermediate and RX divisions, MM/MF/FF, fundraising and collecting back to school items, more info TBA
Week at a Glance:
Mon, 6/ – Backsquat/4 RFT
Tue, 6/16- For Time/Power Clean Complex
Wed, 6/17- Shoulder Press/Ascending Ladder
Thur, 6/18- Hybrid Training For Time (35)
Fri, 6/19- Deadlift/For Time
Sat, 6/20- Partner WOD
General Member Q’s: Andrea 954-994-4227 / info@crossfitlpf.com
All reservation support to Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
Back Squat
(30) A/B Clock
(15) Back Squat 5×5
Perform a couple warm up sets, use 1 rep max calculation to perform 5×5 reps at 72.5%.
OR choose a weight that you have 2-3 reps left in the tank
(15) Strength Alternative:
:30 heels elevated sit in bottom of the squat
500/400 bike ERG
14 Alt Curtsy lunges
Parking Lot Run
3:00 Transition into…
MU, KB swings and Pistols (Time)
(12) 5 RFT:
Goal Sub 9
Competitor-
3 BMU or RMU
12 KB Swings 70/53
18 Pistol Squats
Rx-
9 C2B
12 KB Swings 53/35
12 Pistol Squats
Performance –
9 Pull up scale of choice (RR/jump with a negative, banded)
12 KB Swings 44/26
12 Goblet Squats 44/26