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
Front Squats (Weight)
A/B Clock: 30
(15) 5×5 FRONT
SQUAT (rack)
Work up to a 5 Rep
Front Squat for
the day. Add
weight based
on feel. Partner
up!
SCALE DOWN:
3 Rep heavy
Front Squat.
STRENGTH ALT.:
3R or AMRAP
*B/I: 30 Cal Row
20 Air Squats
20 Hop Over’s
60 Shoulder Taps
(Plank)
20 Alt. Knee Hugs
(Crunches)
3:00 Transition
into the B Workout…
RUNNING, ROPE CLIMBS, AND FRONT SQUATS (Time)
(12) 4 Rounds
For Time /
Goal: Sub 9
*If you start your
Run prior to the
12:00 mark, your
Run counts –
11:59 in Wodify.
Competitor:
2 LEGLESS ROPE CLIMBS
15-12-9-6
(2) DB FRONT
SQUATS 65/45
200 M RUN
Rx:
15-12-9-6
(2) DB FRONT
SQUATS 50/35
2 ROPE CLIMBS
200 M RUN
Performance: 35/20 DB
*Follow C
2 (knotted)
ROPE CLIMBS
OR 6 LAY TO
STAND ROPE
CLIMBS (space
permitting).
Modifications:
Scale up to 1
Rx Rope Climb
(full or partial),
or 12 Alt.
Renegade
Rows.
Front Squats:
Scale the load
(MOD: Use a Box)
Run: Parking
Lot or see Run
MOD’s at the
Coaches stand.