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
Front Squats (Weight)
A/B Clock: 31
(15) FRONT SQUAT %
*Based off 90% of your 1RM.
Warm-up to 65%,
then perform:
75% x 5
85% x 3
95% x 1+ (ME Reps but
not till failure – leave 1-2
reps in the tank)
EXAMPLE:
MAX is 300
90% of 300 is 270
75% of 270 = 205
85% of 270 = 230
95% of 270 = 255
*ME Reps but no
less than 1 rep.
SCALE DOWN:
5-5-3-3-1 FRONT SQUAT
OR 3 Rep Heavy
STRENGTH ALTERNATIVE:
1:00 Wall Sit
Parking Lot Sprint
16 Jumping Lunges
(no weight)
48 WB Russian Twists
1:00 ME Crunches
3:00 transition into
the B workout…
Jump Rope,Squats and Lunges (Time)
(13) FOR TIME /
Goal: Sub 9
Competitor:
3 Rounds For Time:
75-50-25
DOUBLE UNDER’S
15-12-9
(2) DB FRONT SQUAT
+ ALT R-LUNGES 50/35
*B/O: 25/20 CAL ECHO BIKE
Rx: 45/25
*B/O: 500/400 M SKI ERG
Performance: 35/20
100-75-50 SINGLE UNDER’S
*B/O: 1000/800 M BIKE ERG
Rx: 45/25
Performance: 35/20
Modifications:
Dubs: Scale up
to any # of Dub
attempts or a
mix of Dubs/Singles
or perform 150/100/
50 Alt. Toe Taps on
stacked BP’s.
DB Work: Scale the
load or perform the
work with no weight,
or just Air Squats or
just Lunges (add reps
if needed).
Machine Work:
Scale as needed.
Chat with your
coach.