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
S2O BB COMPLEX (Weight)
A/B Clock: 30
(12) Shoulder to
OH Complex
(rack)
Work up to a
heavy STOH
Complex for the
day. Add weight
based on feel.
Partner up!
1 PUSH PRESS +
1 PUSH JERK +
1 SPLIT JERK (UB)
SCALE DOWN:
1 PUSH PRESS +
2 PUSH JERKS (UB)
*Practice your S/J
w/ a PVC or lighter
bar.
STRENGTH ALT.:
3R or AMRAP
15 KB Swings
25 Dubs or
75 Singles
15 KB Swings
Parking Lot Run
48 WB Russian
Twists
3:00 transition
into the B workout…
C&J, TOES TO BAR, AND BURPEE BOX JUMP OVERS (Time)
(15) For Time /
Goal: Sub 11
(Rest incl.)
15 POWER C&J 155/105
30 TOES TO BAR
15 BURPEE BJO
“24/20
-REST 1 MIN-
10 POWER C&J 185/125
30 TOES TO BAR
10 BURPEE BJO
Rx:
135/95*155/105
Performance:
95/65*115/75
HANGING KNEE RAISES
Modifications:
Power CJ:
Scale the load
as needed or
perform Hang
Power CJ (BB
or DB’s)
Toes to Bar:
Scale up to
TTB (Rings) –
any # of reps
or perform a
mix of any
variation incl.
TT-Rig (BFSU).
Burpee BJO:
Scale the Box
height or jump
onto stacked
plates or
perform 60/20
Toe Taps (plates)
or perform Up
Down + Step Up
& Over’s.