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
Marcela Baby Shower WOD (AMRAP – Rounds and Reps)
(26) AMRAP /
Goal: 4R-5R+
*Coach Marcela’s
Baby Shower 🍼
WOD – Courtesy
of Coach Veru!
Partner WOD!
You go, I Go –
with a WB 🤰
Break up any
way, except for
the Run (200 M
per athlete).
Box: “20/14
Rx: 20/14 WB
400 M RELAY
WADDLE RUN
19 THRUSTER’S 95/65
19 BOX STEP UPS
19 HANGING KNEE
RAISES
Performance:
14/12 WB * 75/55 +/-
Modifications:
Scale the WB
weight: 10/6
or perform the
workout w/out
a WB.
Running:
See Run MOD’s
at the Coaches
station.
Thruster’s:
Scale the
load or use
2 DB’s.
Box Step Ups:
Scale the box
height or
perform BB
Hop or Step
Over’s.
Hanging Knee
Raises: Scale
the reps or
perform
Sit Ups or
Crunches.