Announcements
Please, SIGN IN for class on iPAD when you arrive
6 week Nutrition Challenge! Sign up now!
EVENTS:
BroYoga AFTER DARK – Fri, 5/15 @ 7:15 PM – QR code to sign up
6 Week Reset! Nutrition Challenge (START 5/18/26) with Prizes! Sign Up with QR code, dont miss out!
Pull-Up Variation Workshop with Jeanine – Fri, 5/22 @ 7:15 PM Sign up with QR code
MURPH Potluck Social – Mon, 5/25 @ 11:00 AM
4th of July PARK WOD & BBQ – Sat, 7/4 @ 10:00AM
RESERVE YOUR CLASSES
Week at a Glance:
Mon, 5/11 – Back Rack Lunge/Murph Prep
Tue, 5/12- Push Press/4 RFT
Wed, 5/13- BB Snatch Cycling
Thur, 5/14 – Hybrid Training For Time
Fri, 5/15- Turkish Get Up/5 RFT
Sat, 5/16- Partner WOD 3 x 10 min AMRAPs
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 Rack Lunge
32 A/B Clock
(12) Back Rack Lunge
5×8 alternating backrack reverse lunge from the rack. work up to a moderately heavy weight for the day, PARTNER UP
Strength alternative:
12 min AMRAP:
:45 sec wall sit hold
12 hollow rocks
24 flutter kicks
20 plank shoulder taps
200 M Bike ERG
3:00 transition into…
Murph Prep (Time)
(17) For Time
Goal Sub 15
Competitor:
Buy in: 50 air squats
4 rounds:
12 C2B
14 Alt Pistols
16 Push-ups
Buy out: 10 BMU
RX:
Buy in: 50 air squats
4 rounds:
12 Pull-ups
14 Alt Pistols
16 Push-ups
Buy out: 10 C2B
Performance:
Buy in: 50 air squats
4 rounds:
12 Ring Rows
14 Goblet Squats 26/18
16 Push-ups
Buy out: 10 jumping pull-ups with a negative
Modifications: talk to your coach