Announcements
Please, SIGN IN for class on iPAD when you arrive
EVENTS:
6 Week Reset! Nutrition Challenge (START 5/18/26) with Prizes! Sign Up NOW, dont miss out!
BroYoga AFTER DARK – Fri, 5/15 @ 7:15 PM
Pull-Up Variation Workshop – Fri, 5/22 @ 7:15 PM
MURPH Potluck Social – Mon, 5/25 @ 11:15 AM
4th of July BEACH WOD & BBQ – Sat, 7/4 @ 10:00AM
RESERVE YOUR CLASSES
Week at a Glance:
Mon, 5/4 – Front Squat/Murph Prep
Tue, 5/5- For Time
Wed, 5/6- Skill Work/20 min AMRAP
Thur, 5/7 – 30 min AMRAP
Fri, 5/8- Shoulder Press/For Time
Sat, 5/9- Partner WOD For Time
Support: Mon – Fri : 9am – 8pm & Sat: 9am-12N
Andrea 954-994-4227 / info@crossfitlpf.com * Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
Cardio, Deadlifts, Burpees, and Toes to Bar (Time)
(32) For Time /
Goal: Sub 26
Competitor:
48/36 CAL ECHO
*3 Rounds:
8 DEADLIFTS 225/155
10 LAT BURPEE OVER BAR
12 TOES TO BAR
REST 2:00
24/18 CAL ECHO
3 Rounds:
5 DEADLIFTS 275/185
7 LAT BURPEE OVER BAR
9 TOES TO BAR
REST 2:00
12/9 CAL ECHO
3 Rounds:
2 DEADLIFTS 315/205
4 LAT BURPEE OVER BAR
6 TOES TO BAR
Rx: ROW 1000/800, 500/400, 250/200
185/125 -225/155
-275/185
Performance: SKI 900/750, 450/350, 225/175
95/65+ – 135/95+ – 155/105+ (14/12 MB)
Modifications:
Deadlifts: Lighten the load
or scale to KB Swings (double reps)
Burpee: Plank up/down
Toes to Bar: Scale to knee raises, toes above hips, or toes to rig on the floor