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
HS Skill Practice (Checkmark)
A/B Clock (33)
10 minutes to review HS variation skills
Competitor: HS walk, obstacles
RX: HS hold freestand, against wall either facing toward or away
Performance: partial WW hold, plank hold, hold with feet on box
Strength alternative:
10 min AMRAP:
12 seated DB press
24 Plank shoulder taps
400 M Bike ERG
3:00 transition into…
Run, HS walk, Box step ups (AMRAP – Rounds and Reps)
20 min AMRAP:
Competitor:
400 M run
100 foot handstand walk
50 box step-ups 24/20
Rx:
400 M run
6 wall walks
50 box step ups 24/20
Performance:
400 M run
100 foot bear crawl OR 10 inch worms
40 box step ups 24/20