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
Back Squat (Weight)
A/B Clock: 31
(15) BACK SQUAT
(rack)
Work up to a 5 Rep
Heavy Back Squat.
Add weight based on
feel. Partner up!
STRENGTH ALT.:
3R or AMRAP
15 Goblets Squats
(DB or KB)
25 Dubs or
50 Single Under’s
1:00 Wall Sit
48 WB Russian
Twists
3:00 transition
into the B workout…
Machines, DB Hang Cleans, and DB Box Step Overs (Time)
(13) For Time /
Goal: Sub 10
*DB Hang Squat
Cleans: Perform
all 6 reps on 1 arm
before switching.
S/A Box Step
Over’s: hold
DB any way.
“20 – all divisions.
36/27 CAL ECHO BIKE
6/6 S/A DB HANG
SQUAT CLEANS 65/45
12 S/A DB BOX
STEP OVERS “20
24/18 CAL ECHO BIKE
5/5 S/A DB HANG
SQUAT CLEANS
10 S/A DB BOX
STEP OVERS
12/9 CAL ECHO BIKE
4/4 S/A DB HANG
SQUAT CLEANS
8 S/A DB BOX
STEP OVERS
Rx: 50/35 DB
750/600 SKI
500/400 SKI
250/200 SKI
Performance:
35/20 DB
750/600 ROW
500/400 ROW
250/200 ROW
Modifications:
Machine Work:
Scale as needed.
Chat w/your
Coach.
S/A DB Hang
Squat Cleans:
Scale the load.
S/A DB Box
Step Over’s:
Scale the Box
height or use
no weight.