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
Double Unders, Hang Power Snatch, and Hand stand Push Ups (Time)
(16) E4MOM X 4 RDS
Goal:
SLOWEST ROUND = SCORE
Competitor:
65 DOUBLE UNDERS
9 HANGPOWER SNATCHES 115/75
12 DEFICIT HSPU
(M: 2 X 45 EACH SIDE)
(F: 1 X 45 AND 1 X 25 EA. SIDE)
Rx:
50 DOUBLE UNDERS
9 HANG POWER SNATCHES 95/65
15 HSPU
Performance:
75 SINGLE UNDERS
9 HANG POWER SNATCHES 75/55+
15 (2) DB PUSH PRESS 35/20
REST 3 MIN BEFORE MOVING ONTO WORKOUT B
Push Jerks, Pull Ups, and Burpees (AMRAP – Rounds and Reps)
(11) AMRAP
Goal:
3-6-9-12-15…..
Competitor:
PUSH JERK 135/95
C2B PULL UPS
LAT BURPEES OTB
Rx: 115/75
PULL UPS
Performance: 75/55+
JUMPING PULL UPS