Announcements
Please, Reserve classes in advance and SIGN IN on iPAD when you arrive
*Take note DB’s and KB’s and Barbells have moved, Please Follow Signage and return equipment from where you got it!
EVENTS:
MURPH – AM CLASSES ONLY (5-11) and Potluck Social – Mon, 5/25 @ 11:00 AM
4th of July PARK WOD & BBQ – Sat, 7/4 @ 10:00AM
Week at a Glance:
Mon, 5/25 – Murph Hero WOD
Tue, 5/26- Intervals 3×3:00, 3×3:00, 9:00
Wed, 5/27- 4 RFT/Max HOPS
Thur, 5/28 – Hybrid Training 30 Min AMRAP
Fri, 5/29- C&J BB Cycling/Cardio
Sat, 5/30- Partner WOD 3 x10:00 AMRAP
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
HSPU, KB and DUBS (2 Rounds for time)
(30) A/B Clock
*rest with remaining time in the 3:00 interval
Competitor:
(9) 1 Round Every 3:00
4 WALL WALKS
20 OH KB SWINGS 70/53
50 DUBS
(9) 1 Round Every 3:00
12 DEFICIT HSPU 45/25
20 OH KB SWINGS
50 DUBS
RX: 53/35
HSPU – no deficit
Performance: +/- 44/26
HSPU – from a box, pike push ups
DUBS – singles
Modifications:
KB swings- perform Russian KB swings, lighten the load
HSPU- decrease ROM, from a box
3:00 transition…
score is slowest time out of the 3 sets
9 Minute Core (Checkmark)
9 minute EMOM :40 work/:20 rest
Forward plank
R side plank
L side plank
Any variations allowed. Ex: for forward, you can do up/down on elbows to hands, static hold, move feet in/out. For side: include hip dips or single leg raises, have fun 🙂