Announcements
JUST IN! Bring A Friend Day is this Saturday, 5/4. RSVP that one buddy who’s never tried CrossFit but should. No experience necessary. Text Aida TODAY to get them set up and into a class – 754-204-5168. 3-2-1…Go!
NEW EVENT! Join us for a RUCK on Sunday, 5/5 at 7AM. LPF member & Army vet “Randy Joseph” has been rucking for 5 years and will be leading this event. The ruck will start right here at LPF (1.5 miles). This is a great pre-MURPH experience. Dust off your weighted vest or fill a backpack (with one of our 15 or 20lb. med balls) and meet us here at 6:45AM. Sign-up in Wodify. Got questions? Text Randy 407-325-3298 directly.
NEXT BROYOGA CLASS: Sat, 5/11 @ 11:15AM. Sign-up in Wodify (up to 7 days in advance). 🧘
If you need assistance, please contact Aida 754-204-5168 /info@crossfitlpf.com or Heather, our Project Coordinator & Customer Relations Specialist 954-296-1693/ heather.cflpf@gmail.com during normal business hours: Monday – Friday 9a to 5pm & on Saturday 9a – 12N.
Crossfit LPF – CrossFit
Wall Ball Shots, Burpees, Thrusters, and Wall Walks (Time)
(30) 5 Rounds For Time /
Goal: Sub 23
*Perform 3 WALL WALKS at the start of the clock (0:00) & E3MOM until you complete the 5RFT.
Competitor:
21 WALL BALL SHOTS 20/14
15 BAR FACING BURPEES OTB
9 THRUSTERS 115/75
Rx: 95/65
Performance: 75/55+ * 14/12 WB
Partial Wall Walks
Modifications:
Wall Walks: 3 Wall Planks (no walk) w/3 sec hold or 5 Inch Worms.
WB Shots: Lighten the load or scale to WB off a “12 box.
Bar Facing Burpees OTB: Plank style BOTB with Step Over’s.
Thrusters: Lighten the load or perform (2) DB Thrusters.