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
Machines (Time)
(35) For Time /
Goal; Sub 30
PARTNER WOD!
Break up any
way – you go,
I go (except
for the run).
*E3MOM:
200 M RUN w/BALL
(Together), starting
at the 0:00 mark.
GROUP 1:
750/600 M ROW
36/27 CAL ECHO
750/600 M SKI ERG
1500/1200 M B-ERG
500/400 M ROW
24/18 CAL ECHO
500/400 M SKI
1000/800 M B-ERG
GROUP 2:
SKI/BIKE ERG/ROW/ECHO
Competitor:
50/30 MB
Rx: 40/20 MB
Performance: 30/15 MB
Modifications:
Run: Run w/out Ball,
Run the P-Lot or
perform a P-Lot
Farmer’s Carry.
Machine Work:
Adjust as needed.
Chat w/your coach.