Announcements
EVENTS:
***The 2025 CF Open registration is LIVE – go to games.crossfit.com to sign-up (ALL LEVELS)!
Sat, 1/24 – Coach Marcela’s Baby Shower Partner WOD.. throw on some BLUE and
Join us at 11:00AM for a light snack, games & celebration!
Sat, 2/7 – Coach Stef’s Farewell Partner WOD..
Join us at 11:00AM for an official send off 🙁
Sat, 1/31 – BroYoga @ 11:15AM .. Invite a “first time guest/local resident”!
Week at a Glance:
Mon, 1/19 – (12) 5×5 Strict Press / (16) 4R For Time
Tue, 1/20 – (15) 3R Back Squat / (13) For Time
Wed, 1/21 – (30) For Time
Thur, 1/22 – (30) AMCAP (Calories) – Partner Cardio
Fri, 1/23 – (30) For Time / (Remaining Time) Snatch Complex
Sat, 1/24 – (26) AMRAP – Coach Marcela’s Baby Shower Partner WOD
*Baby Shower to follow @11AM
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
Double Unders, Burpees, and Power Cleans (Time)
(24) For Time /
Goal: Sub 18
Competitor:
45 DOUBLE UNDER’S
45 LAT BURPEES OTB
45 DOUBLE UNDER’S
21 POWER CLEANS 135/95
45 DOUBLE UNDER’S
15 POWER CLEANS 185/125
45 DOUBLE UNDER’S
9 POWER CLEANS 225/155
45 DOUBLE UNDER’S
45 LAT BURPEES OTB
Rx:
135/95*155/105*185/125
Performance:
95/65*115/75*135/95 +/- BB
70 SINGLE UNDER’S
Modifications:
Dubs: Scale up
to Dub attempts
(1:00) or a mix
of Dub attempts
/ Singles or 135
Toe Taps (plate)
or 7/5 Cal Ski
Erg.
Burpees OTB:
Scale the # of
reps (25) or
perform Up
Downs + Hop
or Step Over’s.
Power Cleans:
Scale the loads
75/55*95/65*
105/75 or stay
at the same
weight for the
entire workout.