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
Shoulder Press (Weight)
A/B Clock: 28
(15) Shoulder Press %
*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 Shoulder Press
OR 3 Rep Heavy
STRENGTH ALTERNATIVE:
Parking Lot Farmers Carry
20 KB OH Swings
9/7 Cal (any) Machine
20 KB SDL High Pulls
60 Crunches (any style)
or 20 V-Ups
3:00 transition into
the B workout…
Running, Toes to Bar, and Push Press (Time)
(15) E3MOM X 5 /
Goal: Sub 2:15
* Slowest round =
your score. No
Push Jerks
allowed.
Competitor:
200 M RUN
12 TOES TO BAR
6 PUSH PRESS 155/105
Rx: 135/95
Performance: 95/65+/-
HANGING KNEE RAISES
Modifications:
Running: Parking
Lot Run, 250/200
M Row or 500/400
M Bike Erg.
Toes to Bar:
Perform any
number of TTB
(Ring) attempts
or a mix of any
variation or Toes
to Rig (BF Sit Ups).
Push Press: Scale
the load or
perform 2 DB Push
Press.