Announcements
Advance reservations recommended; SIGN IN on iPAD upon arrival
**CONSISTENCY CLUB** Starts July 1st! Attend 12+ classes monthly, get a special sticker, prize drawing end of month!
EVENTS:
Olympic Weightlifting class Thursday 7:00PM FREE for members
HSPU/HS Walk 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, PODIUM FINISH PRIZES, more info TBA
Week at a Glance:
Mon, 6/22 – Backsquat/5 RFT
Tue, 6/23- For Time/Core
Wed, 6/24- Shoulder Press/10 RFT
Thur, 6/25- Hybrid Training
Fri, 6/26- Deadlift/Descending Ladder
Sat, 6/27- 2 Stations Partner WOD, Axl’s Lemonade Stand
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
Rope Climbs, Renegade Rows and Running (Time)
(30) For time:
Goal Sub 18
Competitor-
5-4-3-2-1
Rope Climbs
10 Alt Renegade Row with Push Up 50/35
400 M Run
Rx- 2 Rope climbs each round, DB 45/25
Performance- 6 lay to stand each round, DB 30/20
Modifications –
Rope climb- strict pull up/RR variation
Renegade row – perform renegade rows from the knees, perform bent rows
Run- shorten the distance, farmer carry with shorter distance
With remaining time, transition to…
CORE (Checkmark)
3-4 rounds:
20 plank hip taps
:30 seconds reverse plank
20 Alt V-ups