Announcements
EVENTS:
***SAVE THE DATE: 2025 CF Open registration begins 1/14 – go to games.crossfit.com to sign-up!
Sat, 1/24 – Coach Marcela’s Baby Shower WOD.. Join us at 11:00AM for a light snack, games & celebration!
Sat, 2/7 – Coach Stef’s Farewell Gathering & WOD.. Join us at 11:00AM for an official send off!
Sat, 1/31 @ 11:15AM – BroYoga .. Invite a “first time guest/local resident”!
Week at a Glance:
Mon, 1/12 – (12) 5 Sets For Time / (15) For Time.. Courtesy of “MisFit Athletics” Open Prep Workout
Tue, 1/13 – (15) 5×5 Front Squat / (12) 4 Rounds For Time
Wed, 1/14 – (12) Shoulder to OH Complex / (15) For Time
Thur, 1/15 – (33) Thursday “Cardio” – Partner Style
Fri, 1/16 – (27) 9/7/5 AMRAP’s
Sat, 1/17 – (32) (Remaining Time) 1 Power Clean + 1 Hang Squat Clean
Support: Mon – Fri : 9am – 8pm & Sat: 9am-12N
Aida 754-204-5168 / info@crossfitlpf.com * Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
Pull ups and Push Ups (AMRAP – Reps)
A/B Clock: 30
(12) 5 Sets /
Goal: 25-45 Reps+
*Re-test: 11/10/25
*Score: Total
Pull Ups. Push
Ups are strict
to depth. *Rest
:90 sec b/t efforts.
This is Strength,
not a Met Con.
Focus on quality
reps.
Competitor:
15/12 (2) DB PUSH
UPS 65/45
*Directly into…
ME STRICT PULL UPS
(UB)
Rx: 12/10 (2) DB PUSH
UPS 50/35
ME BANDED STRICT PULL UPS
M: Red / W: Black (UB)
Performance:
12/10 (2) DB PUSH
UPS 35/20
ME BANDED PULL UPS
(Strict or Kipping) UB
Modifications:
Push Ups:
Perform traditional
Push Ups (No DB’s)
(MOD: Knees).
Pull Ups:
ME Strict Ring Rows
(feet under Rig)
or 2 DB Bent Over
Rows.
3:00 transition
into the B workout..
Deadlifts and Wall Walks (Time)
(15) For Time /
Goal: Sub 15
Courtesy of “MisFit Athletics”
Open Prep Workout
1-3-6-9-15-21
WALL WALK
DEADLIFT
Competitor: 275/185
Rx: 245/165
Performance: 155/105 +/-
PARTIAL WALL WALKS
Modifications:
Wall Walks:
Stick to a set #
of Rx Wall Walks
(ex.3 or 6) every
round or a mix
of some Rx,
some Partial,
or C2G Walk
Outs or Push
Ups.
Deadlifts:
Scale the load
or perform
Sumo Deadlifts
(BB or KB).