Announcements
*EVENTS:
FREE POOL WOD’s: JULY 26th @ 9am w/Laura (Township Aquatic Center)
FREE BroYoga 6/28 @ 11:15am
FREE CFLPF Surf Lesson (All Levels) 6/28 @9:30am – RSVP to Tom 954-263-7974
WEEK AT A GLANCE:
Monday, 6/23 – (32) For Time
Tuesday, 6/24 – (15) Front Squats % / (12) For Time
Wednesday, 6/25 – (12) Shoulder Press % / (15) E3MOM x 5 Rounds
Thursday, 6/26 – (35) “ACTIVE RECOVERY” – For Time *Re-test from 05/08/25)
Friday, 6/27 – (30) 4 Sets For Time *Courtesy of The Box Programming
Saturday, 6/28 – (30) A) 4 Rounds For Time / B) 4 Rounds For Time
*Please wipe down & put away all of your equipment after your WOD, machines included.
*Parents, kiddos are not allowed to play with the equipment, bands included. TYSM!
Contact us (weekdays): Aida 754-204-5168 / Heather: 954-296-1693. Note: The office is closed Sat, 12N – Mon, 9AM.
Email us: info@crossfitlpf.com / heather.cflpf@gmail.com (weekends). Thank You!
Crossfit LPF – CrossFit
Running, C&J, and Burpee Pull Ups (Time)
(32) For Time /
Goal: Sub 27
*Run before each
set (decreasing M
as you go)
*800/400/200 M RUN
21 -15-9
CLEAN & JERKS
BURPEE PULL UPS
Competitor:
135/95*155/105*185/125
Rx:
115/75*135/95*155/105
Performance:
95/65*115/75*135/95 +/-
BURPEE TO TARGET
Modifications:
Running: 400 M/
200 M/Parking Lot
Run or 1000/800,
500/400, 250/200
M Row or 2000
/1600, 1600/1200,
750/650 M Bike
Erg.
Clean & Jerk:
Scale the load
or perform Hang
Power Clean & Jerks
(2 DB’s or BB)
Burpee Pull Ups:
Perform Burpees
or UP/Downs first,
then Jumping Pull
Ups or Strict Ring
Rows.