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
Running and Machines (Calories)
(30) AMCAP (Cals)
PARTNER WOD /
Goal: 300-400+
Calories
*Re-Test:
10/02/25
*4×6:00 Intervals
for Max Cals.
REST 2:00 b/t
Intervals.
*Split the 800
M evenly.
Athlete A runs
400 M, while
Athlete B works
on Cals, then
they switch. After
800 M run is complete,
the team will continue
working on Max calories
until the cap –
switching off as needed.
1 machine per team.
A: 800 M RUN
+ MAX CAL ROW
B: 800 M RUN
+ MAX CAL ECHO BIKE
C: 800 M RUN
+ MAX CAL SKI ERG
D: 800 M RUN
+ MAX CAL BIKE ERG
GROUP 1: A/B/C/D
GROUP 2: B/C/D/A