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
Clean & Jerk BB Cycling (AMRAP – Reps)
A/B Clock: 29
(18) Squat Clean + Push
Jerk (progressively loading)
“Barbell Cycling” EMOM (ME)
*C/RX athletes must
perform the workout as
prescribed UB (0:00-15:00).
Singles are OK for the ME
work (15:00-18:00).
EVERY 90 SECONDS, perform a set:
Competitor: (UB)
135/95 x 6 reps – 0:00-4:30 (3x)
155/105 x 5 reps – 4:30 – 9:00 (3x)
185/115 x 3 reps – 9:00-12:00 (2x)
205/130 x 2 reps – 12:00-15:00 (2x)
⭐️ ME singles – 235/145 – 15:00-18:00 clock
RX: (UB)
105/75
115/85
135/95
155/105
⭐️ ME singles – 175/115
Performance:
45/35+
65/45+
75/55+
95/65+
⭐️ ME singles – 105/75+
– challenge yourself!
SCALE DOWN:
OK to stay at the same
weight for the entire workout
(5-8 reps) or add weight based
on feel.
Other Modifications available
upon request.
5:00 transition into…
Cardio Sprints (Calories)
(6) Score Max Cals
6 rounds:
:30 on/:30 off
Pick your machine, remain on the same machine for 6 minutes
put the machine you used in the comment section