Announcements
EVENTS:
*Sign-up for the 2025 CF Open – Go to games.crossfit.com!
*Congrats “Freakin Gauntlet” CHAMPS – 2nd Place: Casey, Coreen, Yas & Donnalee
* 3rd Place: Phil, Andrea, Jimmy & Moet!
Sat, 2/6 – BroYoga After Dark @ 7PM – Scan the QR Code by the back door.
Sat, 2/7 – Coach Stef’s Farewell Partner WOD – Official send off at 11AM. Bring Stef a note
letting her know how much she’ll be missed. It’s also BRING A FRIEND DAY –
invite a 1st time guest / local resident.
Week at a Glance:
Mon, 2/2 – (21) PARTNER AMRAP “LAURA” / (7) 1R Power Clean
Tue, 2/3 – (15) 3R Push Press / (12) AMRAP
Wed, 2/4 – (30) 5 Intervals For Time / (Remaining Time) Snatch Complex *Re-test: 02/25/25
Thur, 2/5 – (35) Cardio Day – “TOUR DE LPF” *Re-test: 02/06/26
Fri, 2/6 – (15) 5R Back Squat / (12) For Time
Sat, 2/7 – (30) “Stef’s Farewell PARTNER WOD” For Time /
Bring Friend!
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
Push Press (Weight)
A/B Clock: 27
(12) Work up to a 3
Rep Heavy Push Press
(rack) for the day –
no rebounding.
Add weight based
on feel. Partner
up!
STRENGTH ALTERNATIVE:
3R or AMRAP
15 KB OH Swings
40 Crunches (any style)
15 KB High Pulls
9/7 Cal Echo Bike
15 KB OH Swings
1:00 Plank (elbows)
3:00 transition into
the B Workout…
Jump Rope, Push Jerks, and Pull Ups (AMRAP – Rounds and Reps)
(12) AMRAP
Goal: 5R-7R+
Competitor:
35 DOUBLE UNDER’S
5-6-7-8 & so on..
PUSH JERKS 155/105
3 RING OR
BAR MUSCLE UPS
Rx: 135/95 BB
7 C2B PULL UPS
Performance:
95/65 BB +/-
7 PULL UPS
OR 9 (7) JUMPING
PULL UPS
35 SINGLE UNDER’S
Modifications:
Dubs: Scale
up to :45 Sec
Dub attempts
or a mix of
Dubs & Singles,
or 105 Toe
Taps (plates)
or 5/4 Cal Ski.
Push Jerks:
Scale the load
or use 2 DB’s.
Pull Ups: Scale
the # of reps or
perform 9 Strict
Ring Rows.