Announcements
JUST IN! Bring A Friend Day is this Saturday, 5/4. RSVP that one buddy who’s never tried CrossFit but should. No experience necessary. Text Aida TODAY to get them set up and into a class – 754-204-5168. 3-2-1…Go!
NEW EVENT! Join us for a RUCK on Sunday, 5/5 at 7AM. LPF member & Army vet “Randy Joseph” has been rucking for 5 years and will be leading this event. The ruck will start right here at LPF (1.5 miles). This is a great pre-MURPH experience. Dust off your weighted vest or fill a backpack (with one of our 15 or 20lb. med balls) and meet us here at 6:45AM. Sign-up in Wodify. Got questions? Text Randy 407-325-3298 directly.
NEXT BROYOGA CLASS: Sat, 5/11 @ 11:15AM. Sign-up in Wodify (up to 7 days in advance). 🧘
If you need assistance, please contact Aida 754-204-5168 /info@crossfitlpf.com or Heather, our Project Coordinator & Customer Relations Specialist 954-296-1693/ heather.cflpf@gmail.com during normal business hours: Monday – Friday 9a to 5pm & on Saturday 9a – 12N.
Crossfit LPF – CrossFit
Running, Deadlifts, Toes to Bar, and Med Ball Cleans (Time)
9 RFT
Goal:
Competitor:
800 M RUN
3 ROUNDS
9 DEADLIFTS 225/155
12 MED BALL CLEANS 30/20
15 TOES TO BAR
-REST 2 MIN-
400 M RUN
3 ROUNDS
6 DEADLIFTS 275/185
9 MED BALL CLEANS
12 TOES TO BAR
-REST 2 MIN-
200 M RUN
3 ROUNDS
3 DEADLIFTS 315/205
6 MED BALL CLEANS
9 TOES TO BAR
Rx: 185/125, 225/155, 275/185
20/14 MB
Performance: 95/65+, 135/95+, 155/105+
14/12 MB