Announcements
EVENTS:
***The 2025 CF Open registration is LIVE – go to games.crossfit.com to sign-up (ALL LEVELS)!
Sat, 1/31 – 2 Teams: Casey, Coreen, Donnalee & Yas / Phil, Jimmy, Moet & Andrea are competing at
The Freakin Gauntlet @ Freakin Fitness – Heat Times TBD.. Go out and support!
Sat, 2/7 – Coach Stef’s Farewell Partner WOD – Join us for a bit at 11:00AM for an official send off .
Feel free to bring Stef a card or a note letting her know how much she’ll be missed.
Sat, 2/6 – BroYoga After Dark @ 7PM – RSVP required (QR Code by the back door).
Week at a Glance:
Mon, 1/26 – (20) Courtesy of 2026 “Magic City Games”
26.1 & 26.2 Qualifier WOD’s
Tue, 1/27 – (27) 4 Rounds For Time
Wed, 1/28 – (20) AMRAP 2020 “CF Open” 20.2 (Week 2)
Thur, 1/29 – (30) PARTNER CARDIO
Fri, 1/30 – (15) 3R Paused Front Squats (rack) / (13) For Time
Sat, 1/31 – (30) 4R For Time
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, ROPE CLIMB. WALL WALKS, AND KB SWINGS (Time)
(30) 4 Rounds
For Time /
Goal: Sub 25
(Rest included)
*Rest :90 Sec b/t
Rounds.
Competitor:
RD 1:
21/17 CAL ECHO BIKE
3 ROPE CLIMBS
5 WALL WALKS
15 KB SWINGS 70/53
RD 2: 500/400 M ROW
RD 3: 1000/800 M BIKE ERG
RD 4: 500/400 M SKI ERG
Rx:
3 ROPE CLIMBS
5 WALL WALKS
15 KB SWINGS 53/35
ROW/BIKE ERG/SKI/ECHO
Performance:
BIKE ERG/SKI/ECHO/ROW
RING ROWS
5 PARTIAL WALL WALKS
15 KB SWINGS 35/25
Modifications:
Machine Work:
Scale the work
as needed. Chat
w/your Coach.
Rope Climbs:
Scale up to 2 (1)
Rx Rope Climbs
or Knotted
(full or partial),
or 6 Lay to
Stand R.C.
Wall Walks:
Scale up to
3 or 2 Rx or
Partial Wall
Walks or 5
Wall Planks
(no hold),
or C2G Inch
Worms.
KB Swings:
Scale the load
or perform
Russian Swings.